Nutrition Seminar Tomorrow

Just a reminder to everyone that Mike Kethely will be coming into the Large Lecture Theater at 4:00 tomorrow for the nutrition seminar. This is a do not miss event and one that will pay dividends for you for the rest of your life. The best part of it is its free! Mike has put a ton of time and effort into making this the best seminar ever and giving you up to date knowledge and a real world look at what you shove in your face and the effects it can have on you today, tomorrow and in years you haven't even started to think about.

Anytime you hear people talk about CrossFit you always here them talk about this snotty little gal named Fran. For whatever reason Fran has become what bench press is to gyms. The measuring stick of alpha male vs alpha female. With the addition of our new pull up bars to the training facility we need to put them to us.

Monday
"Fran"
21-15-9
Thrusters
Pull Ups

Tuesday
Deadlift up to a 1 RM
Rest 4 minutes
Rounds in 8 Minutes
5 Burpees
10 Sit Ups
Rest 2 minutes
Deadlift 65% of 1 RM for 20 reps for time

Wednesday
Rounds in 12 minutes
12 KB Swings
12 Push Ups
12 Wall Ball Shots

Thursday
DB Cleans 5 x 5
Tall Cleans 6 x 2

riday




We were down in Kalispell this past weekend and went to visit our friends at Crossfit Flathead. This WOD is off their page and seemed to fit in nicely with our programming. In honor of my friends at Crossfit Flathead here is their Friday the 13th workout from last week.





4 rounds for time:
25 Shoulder Presses 115
25 Toes to Bar