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May 15th, 2017 – May 19th, 2017

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Happy Mother’s Day to all you tough mamas out there. We hope your day is relaxing, special, and all you deserve. We love you guys!

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Memorial Day is coming up, guys! Make sure you get your shirt ordered for our Memorial Day Murph and BBQ.  The even itself is FREE, but shirts are $15. You don’t need to buy one, but if you intend to participate, it’s a great way to 1) Honor Murph’s memory, and 2) Commemorate the feat that is Murph. Remember that we will have scaling options available. The day begins at 10am, and we will run you through a warm-up before we start.

The last day to order shirts (please pre-pay) is May 19th!

This coming Saturday, May 20th, we will have our Saturday WOD @ 10am, just like usual. Afterward, we will be hanging out and talking KIPPING. This is your chance to get some one-on-one instruction. This is also a great opportunity to continue working your strict pull-up. You really need to be able to do at least ONE STRICT PULL-UP to work on your kipping. Never abandon the fundamentals for the things that look “fun”. If you want to avoid injury and really set yourself up for success, get that pull-up.  We are available Saturday after the WOD until about noon, so come in and work those little lats.

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SUNDAY, MAY 21st: Run For Heaven’s Sake!

https://runsignup.com/Race/MT/Billings/r4hs

If you can’t make it to Billings, you have the option to register for the Virtual Run.

Why is this run important? The Ramsey Keller Memorial is a non-profit organization that helps families in Montana pay for funeral costs when they lose a child.  They’ve helped one of our own members and her family during their time of grief.

Many of you know Ashley Powell. Some of you may not know that her and husband Parker lost their first son, Carter, when he was merely weeks old in 2015. The Ramsey Keller Memorial helped them during a time when they shouldn’t have had to be worrying about paying for their baby boy’s funeral; now,  Ashley and her family are advocates for infant loss and awareness, and Carter’s legacy lives on.

Please consider participating! Ashley has set up a team named Carter’s Crew. Even if you can’t swing the funds, run or walk a few miles in his honor on Sunday. If you don’t want to run or walk, there is an option to donate . Thanks, guys.

Alright, on to the WODs for the week!

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MONDAY

10 RFT;

9 HANG POWER CLEANS (95/65)

5 TOES-TO-BAR

TUESDAY

“KAREN” – BENCHMARK WOD

150 WALL BALLS (20#/14#) FOR TIME

WEDNESDAY

21-15-9

BOX JUMP BURPEES (24″/20″)

DB THRUSTERS (35/20)

THURSDAY

ROMWOD

FRIDAY

4 RFT:

400M RUN

150M ROW