CrossFit Bismarck

Saturday, 3/26

Same hours as before.  7:30 and 8:30!

Scenes from today...

 

 

Closing today...Open tomorrow!

Stay home today and dig out folks.  Side streets are impassable right now so be careful if you have to get out.  The good news is I'll be able to open all day Thursday and Friday!

Weather

Hi All,

Hey this is pretty nutty weather and I don't know if travel will even be possible tomorrow.  I'm going to try to make it to the gym after my shift.  I'll make the call on whether to stay open or not tomorrow morning.  Please keep in touch!  Shoot me a text or email on if you are able to get around in the morning. 

Weekend Update/ Sunday Run

Thanks for a nice start to Saturday!   We had 6 this morning working a nice run/row combo...Hey I'm going to run 5k tomorrow morning before my shift at the fire station.  That means an early start!  5:30am starting at the Pinehurst Starbucks.  I know its early but you are all welcome to join me if you'd like!  This is not a race and we can modify the distance for those of you not up for a full 5k.  Please come if you're up!  Have a great weekend everyone!  I'm not saying we're going to run barefoot, but this is an interesting video, wheather you believe we were once apes or not.  :) 

 

Saturday 3/19 hours

Two WOD times: 7:30 or 8:30am.

Saturday Hours

Sorry for the late post...tomorrow morning we've got two workout times; 7:30, 8:30.  Be like a mailman.  Neither rain nor snow nor sleet.......

Check this out!

Ever wonder what two months of CrossFit can do for you?  Noel joined us January 10.  Today was her 2 month anniversary so we repeated her baseline workout: 500m row, 40 squats, 30 situps, 20 pushups, 10 pullups.  Her original time was 7:27.  Today she killed it at 4:16!  Noel shaved 3:11 off her time!  Plus she looks fabulous ten pounds lighter and a belt notch or two tigher!

Dedication

Mark has been feeding himself a steady diet of power lifting all winter.  His dedication to putting himself through heavy squats, presses and deadlifts every workout has been amazing to watch!  He reached a major milestone the other day and I'd like to share it with you all.  This squat of 315 pounds is double his body weight, a goal we should all shoot for!  Thanks for setting the bar high, Mark... 

 

 

Thoughts for the week

Hey Everyone, what an awesome week again!  You guys are all cranking out incredible workouts and it's so dang fun to coach you all.  This past week's work brought a few random thoughts to my walnut-sized brain.  You would all benefit HUGELY from a few simple items.  First, lifting shoes!  Squats, deadlifts, presses, cleans, snatches will all be stronger and safer with a good pair of shoes.  And for those of you that did the 15 round nightmare this week, a good old fashioned Timex Ironman sport watch with a lap counter is a cheap and simple way to keep track of rounds when things get busy!  Now get out there and get shopping!

Here our lovely super model Susan demonstrates the latest in olympic lifting shoe fashion...

And the lovely and gracious Beth is under the watchful eye of the ever-present clock.  By the way, she is also a fabulous massage therapist!  I've got her cards at the gym if you need a really good deep tissue massage!

Saturday Hours

Two classes: 7:30 and 8:30am.   No Sunday classes this weekend so get up and get in!