CrossFit Miles City

7/12/2021

Warm up - 10 min: 15 Pause Calf/Tib Raises 10 Cossacks + 10 Pause Goblet Squats 10 Reverse Step Ups/leg 60 sec Close Grip Bar Hang Strength: 3 sets: 3 Front Squats + 3-5 Back Squats @ same weight 3 sets: 8-15 DB Strict Press + Max Push ups on…

2021 07 11

7/9/2021 & 7/10/2021 – The Gym is Closed

By: Nick and James 0

The gym is closed on Friday 7/9 & Saturday 7/10. Nick and Ashlee are getting married! The gym will be back to normal hours on Monday.

2021 07 08

7/8/2021 – 6 am class only

By: Nick and James 0

Note: There will only be ONE class today @ 6 am. The Gym will be closed on Friday 7/9 & Saturday 7/10. Nick and Ashlee are getting married! W.O.D. Partner or solo options- 20 min AMRAP: 200m Run/Row 1 Clean & Jerk 2 Toes to Bar Add 1 Clean &…

2021 07 07

7/7/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side Cluster set of band hamstring curls 3 x #.#.# 10 DF Cuban Press Band Shoulder series Strength: Deadlift - Build to a heavy set of 4 then 2x8 back off sets @ lighter weight Bench Press - Build to a heavy set…

2021 07 06

7/6/2021

By: Nick and James 0

Skill: Bar Muscle Up Straight Arm Band Pull Down Strict Toes to Bar Bar Swing Hips to Bar Band Transition Drill Banded Bar Muscle Up Bar Muscle up Conditioning: Partner WOD - For Time: 200-160-120-80-40 Double Unders 100-80-60-40-20 Calories on a Machine 10-8-6-4-2 Muscle Ups/Burpee Pull Ups Split the reps

2021 07 05

7/5/2021

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf/Tib Raises 10 Cossacks + 10 Pause Goblet Squats 10 Band Face Pulls + 10 No Money + 10 BPA + 10 Pass Throughs 60 sec Close Grip Bar Hang Strength: 3 sets: 4 Front Squats + 3-5 Back squats @ same weight…

2021 07 04

7/3/2021

By: Nick and James 0

Partner WOD 3RFT: 20 Box Jump Overs 100 ft. Handstand Walk or Overhead Plate Walking Lunge 2-14 Muscle Ups/Pull ups rest 5 min For Time: 60 Box Jump Overs 300 ft. Handstand Walk or Overhead Plate Walking Lunge 6-42 Muscle ups/Pull ups Split the reps on everything

2021 07 02

7/2/2021

By: Nick and James 0

Warm up - 10 min: 10 RNT ATG Split Squat/Leg 1 Arm Overhead Carry Band Series 10 Reverse Step Ups/Leg Strength: Bulgarian Split Squat 3x8/Leg Dips/Band Press Downs - Accumulate 25-30 reps in as few sets as possible - start w/ a set of 10 & try to improve upon…

2021 07 01

7/1/2021

By: Nick and James 0

Game: Class Choice W.O.D. 3 sets - 2 min ON/OFF: 200m Run/Ski/Bike + 1 Rope Climb/Rope Pull + Ring Plank for Remainder 250/200m Row + 15 Russian Kettlebell Swings + Body Weight Step Ups for Remainder

2021 06 30

6/30/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Pause Glute Bridge/side 10 Single Leg RDL/leg 10 DF Cuban Press Shoulder Series Strength: Deadlift - Build to Heavy set of 5, then 2x10 Back Off Sets Bench Press - Build to Heavy set of 5, then 2x10…

2021 06 29

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TRY CrossFit Miles City FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter