Please remember, we will not have any classes on Labor Day Monday. 

Today is your last chance for a WOD at the gym before we head into the long Labor Day Weekend. Please remember, we will not have any classes on Monday. Do you know the history of labor day? According to the U.S. Department of Labor:

We hope you have plans to not labor over the weekend. Enjoy the last bit of summer. You'll find us camping, fishing, biking and relaxing in the Little Belt Mountains this weekend. 

Today's WOD:
Make Up Missed Wendler Lift 
or Snatch Work

CrossFit Open WOD 12.2
Snatch Ladder
As Many Reps as Possible in 10 Min 
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
Max reps 210/120

Upcoming Events:

• NO CLASSES Labor Day Monday, Sep 1. Get outside!
  
• Volunteer Aid/Water Station at the Bozeman Marathon, Sunday, Sep 7
  
• Mountain Belles Night at True Spirit CrossFit & Yoga, Monday, Sep 15 at 6:30pm
• We are partnering with the good doctors at Bozeman Wellness Center on a monthly mind, body, spirit book club. Our next book is Wheat Belly by Dr. William Davis, a cardiologist and the Medical Director and founder of the Wheat Belly Lifestyle Institute, as well as the Cureality program. The meeting for this book is Tuesday, September 30 at 5:30pm at the Bozeman Wellness Center. Talk to Leslie for more information on our book club. 
  

Tonight at 5:30pm at Coldsmoke CrossFit a team of True Spirit CrossFit coaches will be participating in the 31 Heroes WOD. This WOD is a fundraiser and awareness campaign for the 31 Americans killed in action on August 6, 2011. If today is your rest day, or you want to participate, come on over to ColdSmoke CrossFit, cheer us on and never forget these 31 Heroes!

Today's WODBack Squat Wendler Week 3
5 reps @ 50%
3 reps @ 65%
5 reps @ 75%
3 reps @ 85%
max reps @ 95%

For Time:

21 wall ball sit-ups
250m Row
15 wall ball sit-ups
250m Row
9 wall ball sit-ups
250m Row

Upcoming Events:

• NO CLASSES Labor Day Monday, Sep 1. Get outside!
  
• Volunteer Aid/Water Station at the Bozeman Marathon, Sunday, Sep 7
  
• Mountain Belles Night at True Spirit CrossFit & Yoga, Monday, Sep 15 at 6:30pm
  
• We are partnering with the good doctors at Bozeman Wellness Center on a monthly mind, body, spirit book club. Our next book is Wheat Belly by Dr. William Davis, a cardiologist and the Medical Director and founder of the Wheat Belly Lifestyle Institute, as well as the Cureality program. The meeting for this book is Tuesday, September 30 at 5:30pm at the Bozeman Wellness Center. Talk to Leslie for more information on our book club. 
  

Kim has great extension in her jump. Look at the position of her hands, low and to the front - perfect!
When we decided to open True Spirit CrossFit & Yoga, we wanted to get back to the true spirit of CrossFit. For us, this means mechanics (technique), consistency (practice), intensity (going hard). It also means infinite scalability and personal training in a small group setting. We love knowing exactly what you all want to achieve and scaling (sometimes up!), modifying, and tailoring each WOD for you. Where you are in your body changes every day, and we get that. That's why we always say, "We'll meet you where you're at today."

Today you have a chance to meet your double under demon or champion. Double unders were Leslie's bane for nearly two years, and we know many of you have them (but not as well as you would like.) Today you get your chance to work on them in small(ish) sets really going for unbroken reps. 

First you have to do this:
Make-up Wendler lift 
or max effort strict pull-ups, then 3 sets of 1/2 max reps
oraccumulate one minute in flexed-arm hang

Next, you have one minute to get your max number of double unders. They don't have to be unbroken, just do as many as you can in one minute. If you can't (yet) do any double unders, you will do twice the number of singles for the WOD. 

If you have less than 50 double unders in one minute, or don't have any unbroken (you have a single, single, double pattern) you will do the first number. If you have 50-75 double unders in one minute you will do the second number. If you have more than 75 double unders in one minute, you will do the third number. Good luck!

For time: 
10 Burpees 4,10, or 10 Double Unders or 20 Singles
9 Burpees   6,15, or 20 Double Unders or 40 Singles
8 Burpees   8, 20, or 30 Double Unders or 60 Singles
7 Burpees  10, 25, or 40 Double Unders or 80 Singles
6 Burpees  12, 30, or 50 Double Unders or 100 Singles
5 Burpees  14, 35, or 60 Double Unders or 120 Singles
4 Burpees  16, 40, or 70 Double Unders or 140 Singles
3 Burpees  18, 45, or 80 Double Unders or 160 Singles
2 Burpees  20, 50, or 90 Double Unders or 180 Singles
1 Burpee   22, 55, or 100 Double Unders or 200 Singles

Upcoming Events:
31 Heroes WOD at ColdSmoke CrossFit, Friday August 29th at 5:30pm
NO CLASSES Labor Day Monday, Sep 1. Get outside!
Volunteer Aid/Water Station at the Bozeman Marathon, Sunday, Sep 7
Mountain Belles Night at True Spirit CrossFit & Yoga, Monday, Sep 15 at 6:30pmWe are partnering with the good doctors at Bozeman Wellness Center on a monthly mind, body, spirit book club. Our next book is Wheat Belly by Dr. William Davis, a cardiologist and the Medical Director and founder of the Wheat Belly Lifestyle Institute, as well as the Cureality program. The meeting for this book is Tuesday, September 30 at 5:30pm at the Bozeman Wellness Center. Talk to Leslie for more information on our book club.