“STRENGTH” 3 Rounds:12 Seated DB Strict Press (3 second negative)12 Bent Over Barbell Row-THEN-70 Perfect Push-Ups-THEN-3 Rounds:15 GHR’sGator Walk Down and Back15 DB Upright Rows-THEN-100 Penguin Sit-Ups
“METCON” 3 Rounds:20/16 Calorie Bike5 Front Squats (185/125)10 C2B Pull-Ups5 Power Clean and Jerk (185/125) -Rest 3 Minutes 3 Rounds:5 Power Clean and Jerk (185/125)10 C2B Pull-Ups5 Front Squats (185/125)20/16 Calorie Bike
“METCON” For Time:200ft OH Walking Lunge (50/35 – Single DB)50 DB Box Step Ups (24/20)50 Strict HSPU200ft HS Walk 10 Min Time Cap.
Happy Birthday Bob Giltrap!(Upon his special request, we are NOT doing the “Filthy 50” but instead he wanted a “bro session” for strength day) “STRENGTH” 25-20-15-10-5 Ring Dips* ME Ring Rows Between Sets* Add weight to Ring Dips Each Set… Read more »
“METCON” Partner WOD Friday! 5 Rounds For Time:10 TNG Cleans (135/952 Sled Push Down and Back (90/45)10 Strict Pull-Ups -You Go, I go style!-P1 does 10 UB Cleans, then P2 does Cleans-P1 does sled pushes, then P2 does sled pushes,… Read more »
The first workout of the 2019 CrossFit Open is less than an hour away from being announced. This will be CrossFit 406 8th CrossFit Open Season! We are so excited with the amount of participation within our gym and we… Read more »
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It’s the most wonderful time of the year! Join CrossFit 406 in our annual 2018 Christmas Giving Celebration for the Great Falls Children’s Receiving Home The more you give, the more the coaches suffer! Help us meet our goal of… Read more »
Starting November 26, 2018 there will no longer be a 6:30 PM Class. We are looking to fill these class times with speciality classes in order to give our members more opportunities than just purely CrossFit. Be on the look… Read more »
Thanksgiving Week Schedule: Monday – Wednesday, Normal Class schedule Thursday – 9:00am Class ONLY Friday – 9:00am Class ONLY Saturday – 9:00am Class ONLY Sunday – CLOSED We encourage each and every one of you to spend time with your families, relax… Read more »
18 Min AMRAP:
15 Deadlift (165/110)
12 Ring Dips
9 Box Jumps (24/20)