Bridger CrossFit - Bozeman, MT

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

• Movie Night has been changed to Sunday, July 5, so we can start a bit earlier.  We'll start after the Open Gym, so we'll start 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.
• There will be no class on Saturday, July 4.  Enjoy the Holiday, and we'll see you on Sunday afternoon.

This was one of those "hold camera out to the side and push button" shots, but I love it.  I love the intense look on Kara's face, and even how the photo is tilted.  This was taken during the Team workout on Saturday.  3 teams of 3 battled it out - it was close!

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Buy In:  Burpee Broad Jumps

WOD:

5 Rounds for time of:

5 Ring Dips
10 KB Swings
15 Wallball shots

Matt 12:19
Mike 6:46
Maggie 8:59
Brian 12:46
Ryan 10:55 red, 20kg
Kara 11:42 red, 8#
Terri 12:50 red, 10#, 8'
KD 10:35 red, 12kg, 8'
Bridger 10:53 red, 16kg, 14#
Landy 11:53 red, 10#, 8'
Betsy 8:38 red, 12kg, 6#, 8'

Cash Out:  Work on one of your goals.  July is almost here!

Comments:  The heat.  Love it or hate it?

Team WOD

Sorry for the late post everyone!!!

Sunday we will have Open Gym (aka Athlete's Choice) from 4 - 6 p.m., so we'll see you then.

Also, mark your calendars!  On Wednesday, August 8, we will be having a BBQ and a Movie Night.  We'll be showing Every Second Counts, which is the documentary made about the 2008 CrossFit Games.  The fun starts around 7:30 p.m.  RSVP in the gym - we'll pick the location based on the number of people who want to show up.

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Saturday's WOD:

Teams of 3 must complete:
3 400m Runs
3 200m Overhead carries
60 Pullups
100 KB swings
100 Box Jumps
100 Wallball
5 Log Clean and Jerks

The Sullivans 11:42
Team KBR 12:05
The A Team  12:48

Intro Class WOD:
21-15-9 reps for time of:
Thruster
Pullups

Bill 5:39  75#, red band
Kristine 5:39  10# dumbbells, ring rows

Find us Beyond the Whiteboard.


Betsy fights for 135# this morning.  See Betsy!  That's really far off the ground!

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Warm Up:  Dynamic mobility as needed, then.

3 rounds of:
10 Wallball
10 Pushups
10 OHS with PVC or light bar

WOD:  Deadlift 1-1-1-1-1-1-1

Kara 155
Zach 275
Terri 200
Mark 365
Betsy 125
Ryan 315
Matt 405
Doug 300
Connor 315
Andrew 335
Mike 435
Kevin 265
Bridger 205
Ben 495
Maggie 250

We are family

Don't mess with this family!  Mark, Betsy, Conner, and Bridger are all CrossFit tough! Here is Mark and Conner mid "Helen" a few weekends ago. 

Buy In:

Ring Dips

WOD:

100 Pullups with 12 squats every minute on the minute

Starting with pullups you get one min to do as many as you can.  At min two time is called and you must complete 12 squats before you can get back on the bar for pullups. Do as many as you can until min three.  Repeat until you have completed 100 pullups.  Scale as needed to complete in about 10 min.

Joey T  5:42
Joey W  6:23
Zach 7:30
Maggie 9:37
KD  10:00 red
Meriah  10:47  45 pullups, 55 pushups
Kevin 11:28  red, blue, green
Betsy 11:53  ring rows
Doug 12:10  green

  Cash Out:

GHD Situps and Hip Extensions

School is out, and it is officially summer time!  For many of you this means the chance for some good ol' fashion family time and vacations!  What vacation plans do you have for with your family this summer? Or have any humorous family vacation stories?!  Share them with us!

One of the "Girls"

Terri -Rope Climb from Jenna Rettenmayer on Vimeo.

Terri says its been since the 3rd grade since she had climbed the rope, she didn't know if she could do it.  Looks pretty dang good to me!

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Buy In:  Medicine Ball Cleans

WOD:  Diane's less-evil twin.

21-15-9 reps for time of:
Deadlift (45%-55% of max DL)
Handstand Pushups

Scale the HSPU using a box or bands, or scale the reps back.  This WOD should take you around 5-7 minutes, so scale appropriately!

Derek 6:39  205#, 2 abmats, 12-9-6 HSPU
Terri 6:34  105#, 24" box
Matt 6:44  185#, 1 abmat, 9-6-3 HSPU
Ben 6:16  250#, 15-10-5 HSPU
Mike 8:36  225#
Mark 6:34  195#, 24"box with paralletes
Landy 5:19  65#, 18" box, 15-12-9
Meriah 6:50  155#, 1 abmat, 12-9-6 HSPU
Ryan 4:58  185#, 20" box
KD 5:42  105#, 1 abmat + 4 books

Cash Out:  Stretch and Foam Roll

Strong Women

Get Beyond the Whiteboard here.

Betsy throws some weight overhead in this morning's Push Jerk. Way to go!

Buy In:

Muscle Up Skill Work

WOD:

Push Press 3-3-3

Push Jerk 1-1-1

Cash Out:

3x200m Sprints

Stretch and Foam Roll

Derek 165/185
Ryan 125/135
Kara 70/75
Betsy 55/60
Matt 125/150
Kevin 105/105
Mark 160/145
Mike 175/200
Doug 110/105
Brian 135/205
Aaron 185/235
Ben 185/205
Maggie 105/110

Who is a strong woman in your life? Tell us about her, is it physical toughness, mental? Both!?!

Announcement:

If you would like to order a Foam Roller for your home, let us know.  We will be placing another order and we get a 10% discount for a bulk order, so if you are planning on ordering anyway, we can just do it together.  The rollers like we have in the gym (1 foot long) will be $11 + shipping, and you can also get a 3 foot roller that will be around $20 + shipping.  Shipping will probably only be around $1 per roller, but it depends on how many we order.  You can check out the foam rollers here.

Email if you are interested, or sign up in the gym.


Wasn't Saturday's WOD F-U-N???  Justin and Mike think so!!!

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Buy-In: 

3 rounds (not for time) of:
20 Double Unders or 100 Singles
4 HSPU or 20 second handstand hold
10 walking lunges

WOD:

"Nicole"
AMRAP in 20 minutes of:
400m Run
Max Pullups (without coming off of bar)

Record rounds and total pullups as score.

Cash-Out: 

Stretch, foam roll, and work on your GOAT as time allows.

Also not as easy as it looks

KD and Mike rowing their way to a 2k on Friday.

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Buy In:  Med Ball Conga Line

AMRAP in 20 minutes of:
400m Run
15 Push Press, 95#/65#
15 Pullups

Jenna 5 + run
Justin 6
Mike 5 + run + 9 PP
Mark 4 + run  85#
Doug 3 + run 75#

AMRAP in 12 minutes:
200m Run
8 PP, 15#
8 ring rows

Cheri 6 rounds + run + 3 PP

Row, Row, Row Your Rower!

You're Invited!
You are invited to Sunset in the Park, a fundraiser for the Traveling School, (tonight!) Friday evening from 7:30 - 11:00 in Lindley Park.  Also, Bridger CrossFit's athletes Terri and KD will be hiking 10 miles in the Bridgers on Saturday, again, as a fundraiser for the Traveling school.  They are collecting pledges for each mile hiked - we have posted a pledge sheet in the gym, so if you are interested in giving to this cause, see us in the gym.  Or, you can do the hike yourself.

The 5:30 a.m. class getting down in their pushups on Wednesday.

Buy In:

Rope Climbs

WOD:

2K Row

Cash Out:

Stretch & Foam Roll