Congratulations Dover! You are the 2015 Spring Whole Life Challenge winner! Dover improved her workout performance by 60%, her body composition by 6%, and earned the most daily points. She also recently attended her 100th class and earned her Century Club wrist wraps. 
Dover is training for her first Powerlifting meet on July 19th at the Big Sky State Games. She and her True Spirit Powerlifting teammate, Donna, are poised to set new State records in their respective age and weight classes. 
Dover says her strength training has made CrossFit easier. She has changed her body composition faster now that she is lifting more frequently than when she was just doing CrossFit. Good job Dover! We are so proud of you and all of your health and fitness accomplishments. 

Today's Workout
Wendler Back Squat Week 2.3
then, 
5 rounds for time of:
35 Double Unders
Run, 200 m
This workout is used by Beyond the Whiteboard to determine your Fitness Level in the Bodyweight Metabolic Conditioning category. 

This is our last week working on our back squat. We hope you've noticed an improvement in your strength and stamina. 
Today's workout includes two of everyone's favorite movements, burpees and wall balls! Watch the video tutorial for doing wall balls correctly. If you want more technique tips, watch this video. 

Today's Workout
Wendler Back Squat Week 2.3
5 reps @ 50%, 3 reps @ 65%, 5 reps @ 75%, 3 reps @ 85%, max reps @ 95%
then, 
Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Wall Balls, 20/14 lbs

What is your range of motion? When you move do have a stable and braced midline? Can you brace your spine and with straight legs set-up for a deadlift? Test yourself today. How is your belly set when you bend over to grab the barbell. 
Today's chipper requires lots of mid-line stabilization. Do you know how to achieve it? 
Today's Workout
For time
25 walking lunges
20 pull-ups
50 box jumps 20inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings 2/1.5pood
30 sit-ups
20 hang squat cleans 95/65#
25 Good mornings 95/65#
30 wall-ball 20/15
3 rope climbs, 15-ft. rope
This is a CrossFit mainsite workout from June 23, 2015. 


HAPPY BIRTHDAY BRIAN FLIKKEMA!
We hope today is filled with laughter, love and burpees!

Have you taken advantage of our summer partnership with Breathelight Yoga? Eleven of us gathered on Sunday to complete a traditional 108 Sun Salutation celebration of the Summer Solstice. It was one of the most intense and powerful things many of us have done in a long time. 
You have two opportunities for yoga today, 8:30am with Laura at the gym and 5:30pm with Heather at Breathelight. Namaste.