21-15-9

(One Bar)

Front Squat

Push Jerk

Scale the weight of the barbell so that this workout takes 10 minutes

• 
  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
• “The Seven”
• Seven rounds of:
• 7 Handstand push-ups
• 135 pound Thruster, 7 reps
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

Scale accordingly to finish the workout in 30 minutes

Check out the Youth Page on this site for all of the details!  The 7 week program will run from June 18th to August 3rd at 4pm on Monday, Tuesday and Thursday. 

Hey everyone,

It is the time of the month that we pick the individual who had the greatest accomplishment in the proceeding month. For May we have had several victories to celebrate! As always, cast your vote in the comments section below.

May’s nominations are:
Sami – first bar muscle up
Kristie – first rope climb
Brandie – first rope climb
Nick P. – first rope climb

Nice work everyone!

“Jen is the terminator”

any misspelled names are the property of coach who is solely responsible and completely winging it.

- C -

Location:4th Ave N,Billings,United States

10 Snatches          2 Box Jumps

9 Snatches           4 Box Jumps

8 Snatches           6 Box Jumps

7 Snatches           8 Box Jumps

6 Snatches          10 Box Jumps

5 Snatches          12 Box Jumps

4 Snatches          14 Box Jumps

3 Snatches          16 Box Jumps

2 Snatches          18 Box Jumps

1 Snatches          20 Box Jumps

Pick weights and box heights so that you finish the workout in 15 minutes

WILMOT

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Six rounds of:

• 50 Squats
• 25 Ring dips

Scale up or down accordingly, we want this to take you 20 minutes.  If you are going for the Rx record, ignore the time guideline

Find your 1 rep max.  It has to be a squat clean!!

Run 6 intervals of 800M

rest 2 minutes between runs

5 Rounds completed by each person

Row 500M

while one person is rowing the other team member is doing KB Thrusters 35# / 25#.

Score is total time to reach 5000 meters minus 1 second for each thruster rep.

Hey everyone! I just wanted to send out a quick reminder about the beef raffle tickets for sales at the gym, to raise money for Gene Hiem (if you haven’t heard about it there is a poster at the gym).  I will be picking up the tickets next Friday May 18th so there is only one more week to buy them at the gym.  After that they will be for sale at the silent auction May 19th at the VIG, at noon.

Thanks again everyone for your support!

Maddie Miller