<![CDATA[True Spirit Complete Fitness - Workout Of the Day]]>Thu, 30 Apr 2026 16:34:37 -0600Weebly<![CDATA[11/15 Gold Star Family Hero Workout]]>Sat, 15 Nov 2025 02:30:00 GMThttps://www.truespiritcf.com/workout-of-the-day/1115-gold-star-family-hero-workout
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Saturday we are doing the Hero Workout Gunny as a fundraiser to support his Gold Star Family. A Gold Star Family is one who has lost their service member while on active duty. We are raising funds to support Sgt. Maj. Barreras's widow. She lives in Deer Lodge and is facing a housing crisis. Her newly purchased home was declared uninhabitable through a series of very unfortunate events. She is living in a camper on her property while she works through her options. We are joining forces with Impact Montana and several other Veteran Service Organizations to raise funds to provide her secure housing through the winter. You can bring a cash donation on Saturday and I will also provide a QR code to scan to make an online donation. 
Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife and family, who now live in Deer Lodge, Montana. 
You can join us at the gym Saturday at 9am to do this workout together, or it's one you can do on your own. 
Gunny
For time:
Weighted Run, 50/35 lbs, 1 mi
50 Push-ups
50 AbMat Sit-ups
Weighted Run, 50/35 lbs, 1 mi
50 Push-ups
50 AbMat Sit-ups
Weighted Run, 50/35 lbs, 1 mi
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lbs for the runs. Rucking this workout is an excellent option. 
]]><![CDATA[11/14 Honor Week Day 5]]>Fri, 14 Nov 2025 02:30:00 GMThttps://www.truespiritcf.com/workout-of-the-day/1114-honor-week-day-5
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Dehn's Dart

You might know him as Coach Kendra's husband, but to everyone in uniform he is Major Dehn, U.S. Air National Guard. 
Major Dehn served 20 years and retired in 2021.  
Major Dehn is a Civil Engineer and likes it when we put away all of our gear in tidy rows and columns. 
He is served with the 219th Red Horse Squadron and he earned all those ribbons on his chest through 5 tours for the Global War on Terror (GWOT). 
Today, Dehn's Dart will strike terror in your heart. 
Dehn's Dart
21:19 Min AMRAP to honor us unit the 219th Red Horse Squadron
4 HSPU to honor his rank O-4
32 Sit-ups to honor his MOS 32E3
20 Wallballs to honor his years in service 
Every 5 Mins stop and accumulate 1 min of plank hold to honor his 5 tours of duty for the GWOT. 
WEAR A WEIGHT VEST ​

SPECIAL GOLD STAR FAMILY WORKOUT ON SATURDAY 

Come to class on Saturday at 9am to do the Gunny Hero workout in support of his widow. She is facing a housing crisis, and we are partnering with several Veteran Service Organizations to secure housing for her for the winter. 
]]><![CDATA[11/13 Honor Week - Support a Gold Star Family]]>Thu, 13 Nov 2025 02:30:00 GMThttps://www.truespiritcf.com/workout-of-the-day/1113-honor-week-support-a-gold-star-family
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This Saturday, Nov 15, we are doing the Hero Workout Gunny as a fundraiser to support his Gold Star Family. A Gold Star Family is one who has lost their service member while on active duty. We are raising funds to support Sgt. Maj. Barreras's widow. She lives in Deer Lodge and is facing a housing crisis. Her newly purchased home was declared uninhabitable through a series of very unfortunate events. She is living in a camper on her property while she works through her options. We are joining forces with Impact Montana and several other Veteran Service Organizations to raise funds to provide her secure housing through the winter. You can bring a cash donation on Saturday and I will also provide a QR code to scan to make an online donation. 
Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife and family, who now live in Deer Lodge, Montana. 
You can join us at the gym Saturday at 9am to do this workout together, or it's one you can do on your own. 
Gunny
For time:
Weighted Run, 50/35 lbs, 1 mi
50 Push-ups
50 AbMat Sit-ups
Weighted Run, 50/35 lbs, 1 mi
50 Push-ups
50 AbMat Sit-ups
Weighted Run, 50/35 lbs, 1 mi
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lbs for the runs. Rucking this workout is an excellent option. 
]]><![CDATA[11/12 Honor Week Day 3]]>Wed, 12 Nov 2025 02:30:00 GMThttps://www.truespiritcf.com/workout-of-the-day/1112-honor-week-day-3
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Matt hasn't aged a day since his time as a Naval aviator!

​Conner's Crusher

Matt, Lieutenant Commander Conner, served 14 years as an officer in the Unites States Navy (1995-2009). Matt was a Naval Aviator and flew helicopters. He flew the SH-60F and  HH-60H Seahawks, and the MH-60S Knighthawk. 
After attending flight school and earning his Naval Aviator "Wings of Gold", Matt was deployed with his squadron, HS-6, on the aircraft carrier USS CARL VINSON (CVN-70) twice in support of Operation Southern Watch ('98-'99), and Operation Enduring Freedom ('01-'02).
​Then, he was a helicopter instructor pilot and flight standardization officer at HS-10, Naval Air Station North Island in Coronado, California. Matt met his wife and Bozeman native, Cheri, through his squadron-mate, and future best-man, Billy Fraser. Matt continued in the Naval Reserves for three years after moving to Bozeman in 2006, commuting down to San Diego, CA once a month for flight duties. In 2009 with a young family and a new business started, he left the reserves and became a full-time civilian and lunchtime CrossFit regular.
Conner's Crusher
​With a partner or a team of 3
4 Rounds for time to honor his rank = O-4
14 Push Press 95/65 - 14 reps to honor his years in service. 
Each partner must do 14 before moving on - one partner holds a plank while the other lifts. Reps can be broken up in any order, but both partners must complete 14 each. 
60 Burpee Box Over - 60 reps to honor the type of helicopters he flew. 
Break up the reps between partners. Teams only need to complete 60 total reps, one partner works while the other rests. 
140 Double Unders - 140 reps to honor his two tours aboard CVN-70. 
Break up the reps between partners. Both can work at the same time. If one finishes before the other, that partner does flutter kicks. 
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