Bridger CrossFit - Bozeman, MT

Keeping Up With Jenna

Jenna is off to the CrossFit Games in Aromas, California!  The first day's WODs are posted and they look tough!  I will try to keep you guys updated here as the day goes! But you can follow the athletes yourself on the Game's Page, you can listen to live results at CrossFit Radio, or get Jenna's own details on her blog.  Games start tomorrow at 8 am!  As we wrap up our WOD she will be getting ready to start hers! We wish her the best of luck, leave your cheers here on our page or on her blog!

Julia is one of the newest members to Bridger CrossFit! 
The latest on ramp class has been completed, and they hopping right into regular classes!   Be on the look out for more few faces and be sure to say hello!

Buy In:

Shoot Throughs

WOD: 

"Tabata Something Else"

Pullups, Pushups, Situps, Squats

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Cash Out: 

Stretch and Foam Roll

Lets hear a cheer for Jenna! Post to comments!

Keeping Up With Jenna

Buy In:

Shoot Throughs

WOD: 

"Tabata Something Else"

Pull Ups, Pushup, Situps, Squats

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Cash Out: 

Stretch and Foam Roll

And they're off!

 KD Round 1                                                 KD Round 3 
Note the differences in emotion and expression.

Buy In: 

8 x 20:10
Mash Up Box Jump and Handstands

WOD: 

Split Jerk
1-1-1-1-1-1-1

Cash Out:

GHD Situp & Hip Extenstions

What workout did you shake your fist at?  Post to comments.

3...2...1....GO!

Landy, Siri, and Maggie waiting to start another round of "Texas Cardio."

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Buy In:   Weighted Overhead Walking Lunges

WOD:

"Michael"

3 Rounds for time of:
800m Run
50 Romanian Deadlifts
50 Situps

If you're feeling tired/sore, today is a good day to come do 1/2 the workout to use it as a bit of a recovery.

Cash Out:  Stretch and Foam Roll

Short and Heavy

Derek shares his favorite cash out, "shoot throughs", with his visiting nephews. Derek's face shows how happy he is to share this experience with them!

Buy In:

5 x 5 or 3 x 5

Kettlebell Swings or Goblet Squats

WOD:

12-9-6 reps for time of Thrusters and Pullups

Cash Out:

Foam Roll

Texas Cardio

Kristine swings the kettlebell in the On Ramp class on Thursday.  Only 3 more days of this On Ramp left! 

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Buy In:  Med Ball Conga Line Race!

WOD:  "Texas Cardio"

 2 cleans on the minute every minute for 10 minutes.  Use 85% of your 1 rep max clean, if you know it.

Looking for results?  Find 'em Beyond the Whiteboard.

Cash Out:  Work on those goals!  July is already here, and soon we will be making new goals!

Comments:  What did you do for the 4th?  Was it AWESOME?

Have a great weekend!

• Movie Night is this Sunday, July 5 after class. Please RSVP as soon as you can!  We will be having a BBQ and showing of Every Second Counts, a documentary about the 2008 CrossFit Games. 
• Everyone is welcome!  Bridger CrossFit, non crossfit, different affiliates, kids, family.... you get the point!  "Earmuffs" maybe required.  If you are not a member of Bridger CrossFit and would like to RSVP send an email to getready@bridgercrossfit.com.
• No Classes on Saturday, July 4!  Have a fun and safe Independence Day! See you Sunday!

Buy In:   3 X 5 Cleans 50% of Max

WOD: 

"Bear Complex"

5 Rounds of the 7 movement sequence:

Power Clean
Front squat
Push Press
Back Squat
Push Press

7 sets of the sequence is equal to 1 round
You may not rest with the bar on the ground during each round.
Rest as needed between rounds (bar can be on the ground)

Cash Out:  Work on your goals!

Jackie on the Run

• Movie Night has been changed to Sunday, July 5.  After Open Gym around around 6 or 6:30 p.m.  Please RSVP in the gym so we can decide on a location.  We will be having a BBQ and showing of Every Second Counts, a documentary about the 2008 CrossFit Games.  You'll get to watch some the worlds best athletes compete!
• Everyone is welcome!  Bridger CrossFit, non crossfit, different affiliates, kids, family.... you get the point!  If you are not a member of Bridger CrossFit and would like to RSVP send an email to getready@bridgercrossfit.com.
• There will be no class on Saturday, July 4.  Enjoy the Holiday, and we'll see you on Sunday afternoon.

Kara overhead squats on Tuesday in 'Nancy"

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Buy In: 

3 Rounds of:
5 Burpee Pullups
20 Second handstand hold

WOD:  "Jackie on the Run"

For time:
800m Run
50 Thrusters, 45#
30 Pullups

Cash Out:  Max Ring Dips

Show us your pics!

• Movie Night has been changed to Sunday, July 5.  After Open Gym around around 6 or 6:30 p.m.  Please RSVP in the gym so we can decide on a location.  We will be having a BBQ and showing of Every Second Counts, a documentary about the 2008 CrossFit Games.  You'll get to watch some the worlds best athletes compete!
• Everyone is welcome!  Bridger CrossFit, non crossfit, different affiliates, kids, family.... you get the point!  If you are not a member of Bridger CrossFit and would like to RSVP send an email to getready@bridgercrossfit.com.
• There will be no class on Saturday, July 4.  Enjoy the Holiday, and we'll see you on Sunday afternoon.

Here is Zach with his family at Mt Rushmore.  Nothing like the "rush" of a little gymnastics in a public place!

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Buy In:  Burgener Warmup x 3

WOD:  Snatch: 1-1-1-1-1-1-1

Cash Out:  500m Row for the "Wall of Fame"!

Movie Night Has Been Changed! Tell Your Friends!

• Movie Night has been changed to Sunday, July 5.  We will start after Open Gym, around 6 or 6:30 p.m.  Remember to RSVP in the gym so we can decide on a location.  We will be having a BBQ and showing of Every Second Counts, a documentary about the 2008 CrossFit Games.  You'll get to watch some the worlds best athletes compete!
• Everyone is welcome!  Bridger CrossFit, non crossfit, different affliliates, kids, family.... you get the point!  If you are not a member of Bridger CrossFit and would like to RSVP send an email to getready@bridgercrossfit.com.
• There will be no class on Saturday, July 4.  Enjoy the Holiday, and we'll see you on Sunday afternoon.

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Buy In: 
3 rounds not for time:
100 single unders
6 ring dips or ring push ups
12 squats

WOD:  "Nancy"

5 rounds for time of:
400m Run
15 Overhead Squats 95#/65#

Compare to 090515

Cash Out:  Stretch and Foam Roll