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Warm Up:

10 min:

  • Tricep Openers x 5 each
  • Eccentric Ankle Dorsiflexions x 10/Leg
  • Side Step Up x 10/Leg
  • 2 x (1 Arm Farmer Carry + 10 x 1 Arm Russian KBS)


4 sets:

  • (2 Front Rack Reverse Lunges + 2 Thrusters) x 5
  • Weighted Pull Ups/Max Chin Over Bar Hold + Slow Negative 4×2


For Time:

  • 10 Burpee Box Jumps 30/24
  • 20 Deadlifts 185/135
  • 30 Wall Balls 20/14


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Warm Up:

10 min:

  • Sumo Good Morning x 10
  • One Arm High Pulls x 10/arm
  • Deficit Push Ups x 7 @33X1
  • Bench T-spine Mobs x 10


  • Deadlift 4×5
  • Bench 4×5
  • Ring Rows 4×10 @30X1 – Elevate feet if possible


13.4 – 7 min AMRAP:

  • 3 Clean and Jerks 135/95
  • 3 Toes to Bar
  • 6 Clean and Jerks 135/95
  • 6 Toes to Bar
  • Continue adding 3 reps/round


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Warm  Up:

Band Series Warm Up

  • X Band Walks
  • Band Pull Aparts
  • Banded Squats
  • Pass Throughs
  • Good Mornings


4 min ON/OFF:

  • 30/20 Cal Row
  • 30 Russian KBS
  • 30 Air Squats


  • 200m Run
  • 20 Goblet Step Ups
  • 20/10 Push Ups


  • 10 Wall Balls
  • 10 Burpee Box Jump Overs
  • 10 Pull ups


3 sets:

  • 30 sec Seated Toe Raise
  • 30 sec Side Plank/side
  • 30 sec Hollow Hold


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Warm Up:

10 min:

  • Single Leg Squat to Bench/Box x 6/leg
  • Top of Pull x 30 sec
  • Bottom of Dip x 30 sec
  • Defranco Cuban Press x 10


  • Back Squat 3×8
  • Dips 3×8-10 – Scale to push ups if needed
  • 1 Arm Row 3×10/arm – Pause at Chest


10 min AMRAP:

  • 20 ft. Goblet Walking Lunge
  • 10 KBS
  • 20 ft. Goblet Walking Lunge
  • 10 Burpees


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Warm Up:

  • Accumulate 2 min in bottom of Front Squat 95/65
  • Unsupported 1 Arm Row 3×10/arm


4 sets:

  • Front squat x 3 + Push Press x 3
  • Muscle Up Negatives 4×2-3 / Max Chin Over Bar Hold + 5 sec Negative



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:

  • 12 Box Jumps 24/20
  • 6 Thrusters 95/65
  • 6 Bar Facing Burpees



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Warm Up:

10 min:

  • 8 single leg RDL/leg
  • 6-8 Deficit Push ups @33X1
  • Rope Pull x 3
  • Band Series


  • KB walking lunge 4×6/leg
  • Bench 4×6
  • Ring Rows 4×10 @30X1



  • 10 Deadlifts 225/155
  • 20 Wall Balls 20/14

*Choose a weight for deadlifts that you can do 10 unbroken reps for ALL 5 SETS

Making the most of your time at CrossFit Miles City.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Miles City initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.