I hope this holiday Monday starts a new tradition of community "Hero" workouts on the Holiday Monday.  We have SO many amazing people around CrossFit Pincher Creek and it would be so great to workout with some people we don't normally get to workout with! I understand some of you are still out and about camping etc but for those of you that are around, join us for a super challenging but fun WOD

"Murph"
Run 1 Mile
100 Pull ups
200 Push ups 
300 Squats
Run 1 Mile 

Feeling a little" Murph" shy? Honestly who isn't?  

Give Baby Murph a go..
Run 800m
50 Pull ups
100 Push up 
150 Squats 
Run 800m 

 Hero WODs are dedicated to fallen soldiers who died in the line of duty.In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May 18th 2013

A) 6 RFT 
8 Thrusters 45#
10 GHD Sit ups 

B) 5x10  Bench press

May 17th 2013

There will be a few schedule changes with the long weekend coming up.  MOST kids are away tomorrow so I think I will cancel the FITkids at 1:30. Monday there will be one class at 9am.  The hope is that we get as many people as possible at 9am for a hero WOD so everyone can workout with someone they don't normally workout with.  Bring your kids; we will have a fun WOD for them as well.  Saturday class will run as normal at 10 am.  Play safe kids! 

6 Rounds of "Cindy"
5 Pull ups
10 Push ups 
15 Air squats 

Then;
5x 10 Deadlift at 65% of 1RM 

May 16 2013

We will be heading up to the track tomorrow to test out our running skills! Meet at the gym.. if you are late please meet us up at the track.  I would rather us all jog up to the track together as part of our warm up.

WOD 
3 Rounds of run 800m
Rest 4 Min between rounds. 

Work on Snatch for 15 min 

Wednesday May 15 2013

WOD
1-2-3-4-5-6-7-8-9-10
T2B
Box Jumps 20/24
Hang Power Cleans 75/115

Spend 10 Min on your WORST gymnastics skill

Hollow Bodies for dessert! 

Tuesday May 14th 2013

We have a NEW vending machine at CrossFit Pincher Creek!! Not just any old vending machine.. one with healthy snacks!! If you are running late or need a little post workout snack before heading off to work we have you covered.  Some of the snacks include lara bars, dried mango, nuts and Smart Water.  Please realize that not all the snacks are totally "paleo" friendly or the BEST options, but when in a pinch they will certainly do the trick.  We hope this brings some healthy choices to the whole faciltiy.  If you really like something in there or would like to see a different product sold, let us know. It will take a bit of time to figure out what people are looking for and what the best options are. 

Strength 
Back Squat 
1-1-1-1-1

Skill 
Rope climb 3x1

Conditioning 
"Annie"
50-40-30-20-10
Double unders 
Sit ups

Monday May 13 2013

Skill

Work on kipping pull ups for 15min

Conditioning 

8 Min AMRAP

Power Cleans at 80% of 1RM