Last week’s Locker WOD winner: Jacque!
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Hey everyone, The 10th of February we are hosting a competition style partner day. There are three workouts. You have to have a partner to compete. The three "divisions" are male / male, male / female, female / female. This is just going to be a fun day. There is no entry fee. It is open to everyone, but we are not advertising. We are not going to pre release the workouts, but they are designed so that anyone can do them and have a universal scaling. If you have any questions or scaling concerns feel free to contact Clint at 406.839.8797, because he is the only one who knows what is going on. Sign up sheet is on the bathroom door. Grab a friend and get in! Current registered teams: male / male Snatching Cobras Soup Can Louie's - scratch? female / female Snatch Squared male / female Snatch and a Jerk Not Retired, Just Tired 
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 Hey Guys,
My Aunt has been battling breast cancer for the last decade and has recently had a significant relapse. As part of a fund raiser to help with her expenses, which have been significant through out this fight, my mother is selling these reusable bags for $5. The bags are recycled feed bags, making them durable, washable and crafted by a local artisan (my mom). I have currently have a limited number of bags left, but if people are interested in purchasing more I am sure that I can bring them in. Thanks for your time and if you are reading this, but are not a member of the gym you can text me at 406-839-8797 and let me know how many you would like. -C-  Warm Up: 2 Rounds 250m Row 15 Air Squats 10 Pushups Di’s Nutts 15 Power Snatch 75 / 55 20 Pullups 25 Hang Clean Squat 75 / 55 20 Pullups 50 Wall Balls 20 Pullups 100 Double Unders 20 Pullups Run 1000M Men's Record: 14:09 Women's Record: 21:45 Recovery: 2 Rounds Row 500 Meters Run 400 Meters For those of you interested in astronomy: Here is an article on a new found black hole and how quasars can effect there environment, or why didn't we find what we expected when we found this?  Hey everyone!
Peyton asked me to spread the work that the Heights water department has an opening. It is an ideal position for a younger, hard working individual. Looking at this post means that you are almost pre-qualified. If you are interested head down to Heights water department to fill out an application. Or if you have more questions hunt Peyton down at the gym. -C- Warm Up: 2 Rounds 30sec Plank 30sec Goblet Squat Hold 21 - 15 - 9 Russian Twist @ 33% snatch Weighted Box Step @ 40% BS Recovery: 3 Rounds 35 Air Squats 25 Push Ups 15 Pull Ups Warm Up: 3 Rounds 16 Air Squats 12Jumping Lunges 15 min AMRAP 10 Pistol 2 Squat Clean & Split Jerk @ 85% Recovery: 500 Meter Row 25 Box Jumps 500 Meter Row 3x 1:00 Plank Hold Here is an article on sugar and its effects on the mind   Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
"Paul" Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Recovery: 10-1 GHD Sit Ups Back Extensions 2x Lunges 1/28
"Paul" Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards 1/29 15 min AMRAP 10 Pistol 2 Squat Clean & Split Jerk @ 85% 1/30 21 - 15 - 9 Russian Twist @ 33% snatch Weighted Box Step @ 40% BS 1/31 Di’s Nutts 15 Power Snatch 75 / 55 20 Pullups 25 Hang Clean Squat 75 / 55 20 Pullups 50 Wall Balls 20 Pullups 100 Double Unders 20 Pullups Run 1000M 2/1 Tabata 8 Rounds 20 seconds Bench Press @ 55% 10 seconds rest 20 seconds Ski Jumper 10 seconds rest 20 seconds Assault Bike calories 10 seconds rest 2/2 "Holbrook" Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pullups 100 meter Sprint Rest 1 minute 2/3 3 Rounds 15 Half Moon Snatch 200ft Prowler Push @ 50% Back Squat 50 Box Jumps Warm Up: 3 rounds 5 Back Extensions 15 Hip Extensions 1 - 10 Atlas Stone Deadlift 3 - 30 Superman Recovery: 21-15-9 Calorie Row Pull Ups Push Press Warm Up:
500m Row "Tag Team Championship Fight Gone Bad!" Your partner must be someone who hasn't been to the gym in 6 months Five rounds of: Wall Balls, 20 pound ball, 10 ft target (Reps) Sumo Deadlift High Pull, 75 pounds (Reps) Box Jumps, 20" box (Reps) Push Press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Only one athlete can be working at a time, but you can break up the work out any way you want. If you don’t have a partner, you have to do all five rounds by yourself. Recovery: 2 Rounds 30 Air Squats 20 Push Ups 10 Deadlifts |