Friday, November 13, 2009

FGB on Veteran's Day

Great shot of Juniper's superb form on the Push press.
Photo by: Peyton Chapman, age 7

Fight Gone Bad
3 Rounds, 1 min @ each station for reps

Push Press
Box Jump
Wall Ball
Rower (calories)

CrossFitter's who broke 300:
Tim 354, Nick 334 (75lb SDLHP & PP)
Jake 309 (65lb SDLHP & PP)
Chelsea 301 (48lb SDLHP & PP)

Monday, November 9, 2009

"The Bear"

Marcus - Front squat to push press

Tim - Push press to back squat

5 Rounds for time (1 round = 7 sets of complex)
~Rest between rounds only~

-The Bear Complex-
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Thursday, November 5, 2009

"UP 160"

10 Rounds for time

Rounds 1-5 x 5 reps each

Deadlift @ 75% max
Military Press @ 75% max
Push Up
Pull Up

Rounds 6-10 x 3 reps each

Deadlift @ 85% max
Military Press @ 85% max
Push Up
Pull Up

Thursday, October 15, 2009

*New CrossFit class times!!

CFB Class Schedule

M/W/F @ 5:30am, *6:45am, 9am, *5pm, 6pm

T/TH @ 5:30am, 12:15pm, *5pm, 6pm

SAT @ 9am

Fundamentals Class (pre-requisite technique class)
Please call to reserve a spot in this class 406-586-5438

WED @ 8pm
SAT @ 10:30am

Wednesday, October 14, 2009

"Power Up"

The Chapman Family
(Holly, Doug & Juniper)

W.O.D. "Power Up"
5 Rounds for time
Deadlift x 10
Military Press x 10
Box Jump x 10


Unlimited monthly: $75

Unlimited 6 month autopay: $65/mo

Students & Military: $65/mo

Punch cards:
6 classes: $48
12 classes:$84

Drop in: $10
(must have completed fundamentals class with us or another affiliated CrossFit)

CrossFit Fundamentals class is required prior to participation in the CrossFit classes. We offer two complimentary fundamentals classes. In this class you will be instructed on the proper form and technique of CF relevant Olympic and Power lifts, body weight and free weight exercises and the rowing machine. We will also use this time as an assessment of your ability level. Please call ahead to reserve a spot in this class. 406-586-5438

What does a CrossFit class consist of?
The CrossFit W.O.D. is a group class consisting of constantly varied, high intensity, functional, free and body weight exercises as well as rowing machine intervals and when weather permits, run/jog intervals. The majority of our classes are put together in a circuit format resulting in a combination of strength training and cardiovascular conditioning. This is a fun, high energy class which, with consistency, will get you fit quickly inside and out. We do incorporate heavy lifting complexes and 1RM sessions for those looking to significantly increase strength and/or who enjoy the sport of Olympic and/or Power lifting.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

"Total Body Mania"

Jeanni doing Ring Push up & Ring BW Row (she makes if look easy)

20 reps each, 2 rounds for time

Push up
BW Row
Alt lunges
Split Squat jumps
Step ups

Pull up
Alt lunges
Split Squat jumps
Step ups

DB Military press
OH walking lunges
Wall ball

PW Skills: Eccentric pull ups
Eccentric contraction involves the development of tension whilst the muscle is being lengthened e.g. the downward movement of your body as you return to a hanging position while performing a pull up.

Saturday, October 10, 2009

W.O.D. "Blast off"

Classic Fight Gone Bad Photo by Whitney Lundell

"Blast off"
10 rounds for time, reps are:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

BW Row (rings)
Box Jump
Push up

PW skills: ring push ups

Friday, October 9, 2009

W.O.D. "Alamo"

10 Rounds for time

1 Power Clean
3 Hang Squat Clean
2 Push Jerk
100ft shuttle run

Juniper 6:50
Holly 7:35
Ann 8:35

PW skills: ring dips, muscle ups

Juniper, Ring dips
Lisa, Push Jerk 110lbs

Sunday, September 27, 2009

FGB IV Event

Fight Gone Bad:
Wallball, Sumo DL High-pull, 20in Box Jumps, Push-press, Row (1 min @ each, 3 rounds)
Score = total reps + calories on the rower

Class A (20lb Wall Ball, 75lb Sumo DL High-pull & Push-press)
Tony Deleo 307
Ron Layman 297
Barry Wilson 294
Chris Lupo 260
Kevin Roskie 249
Andy Garza 249

Class B (14lb Ball Ball, 55lb Sumo DL High-pull & Push-press)
Lisa Lupo 200

Class C (10lb Wall Ball, 35lb Sumo DL High-pull & Push-press)
Melissa Collins 289
Cailah Cox 218
Susanne Stribling 210
Lea Layman 168

Strongman Challenge:
70ft Truck pull (1/2 ton) & 70ft Tire Flip (500lbs) for time

Chris Lupo 1:15
Clint Lundell 1:52