*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

"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

CFB PRICING

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. www.crossfit.com

"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

Dip

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.

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

Deadlift

BW Row (rings)

Box Jump

Push up

PW skills: ring push ups

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

Photos:

Juniper, Ring dips

Lisa, Push Jerk 110lbs