Tuesday, December 23rd

12 Days of Xmas WOD!

1 Push-up
2 V-up
3 Squat Jumps
4 Plate Lunges each leg (Overhead or at Chest)
5 Toe to Bar
6 Burpees
7 KB Swings
8 KB Goblet Squats
9 Mountain Climbers (Each Leg)
10 Box Jumps
11 Russian Twists (Each Side)
12 Ring Dips

Perform like the song starting with 1 push-up
then 2 V-up and 1 push-up, then 3 Lunges,
2 V-up and 1 push-up until you get through all 12 days!

Monday, December 22nd

A1) Back Squat 5 x 3
A2) Handstand Pushups 5 x 3 – 7
(Strict First 3 sets Kipping Last 2)
Alternative is Handstand Hold 15-30 sec and/or Strict OH Press

B) EMOM 18
1st Min – 8 Toe to Bar
2nd Min – 30 sec Airdyne or Row Sprint
3rd Min – 10 Push Press (choose weight you can go unbroken for all sets)

Saturday, December 20th


2 X 10 minute AMRAPS

A) 5 Deadlift (135/95)
5 Hang Power Clean (135/95)
10 HR Push-ups

Rest 3 minutes

B) 30 Double Unders
9 Overhead Squats (95/65)
7 Chest to Bar Pull-ups

Friday, December 19th


A.) 5×3 Split Jerk. Focus on technical/skill aspects.
Rest 2 minutes between sets.

B.) 4 Rounds for time of:
500 meter row
10 Box Jumps @ 24″/20″
15 Russian Kettlebell Swings, moderate weight
20 Jumping Lunges

Holiday Hours

Holiday Hours

Merry Xmas and Happy New Year Everyone!!! Here are our hours over the holidays so you can keep working off some of that Holiday indulging:)

December 24th Xmas Eve:
5:30, 6:30, 7:30, 8:30am Classes as usual
No afternoon/evening classes

December 25th Xmas – Closed

December 26th
No AM classes
Afternoon as normal
3 to 4:15 – Open gym
4:15, 5:15, 6:15pm Regular Classes

December 31st New Years Eve
5:30, 6:30, 7:30, 8:30am Classes as usual
No afternoon/evening classes

January 1st New Years Day – Closed

All other classes as normally scheduled

Wednesday, December 17th

Meet a Member – Walker Milhoan


Hi Walker tell us a little bit about yourself, your family, job etc.
Well, I am 34 years old, married to Whitney (who is also a 5 Valley’s CrossFit Member) and I have three children: Gunnison (5), Augusta (3), and Cap (1). Needless to say, these three keep me very busy during the day. I also have a startup software company called Ranchlogs (www.ranchlogs.com) for livestock and pasture management that I work on during the early morning hours and late at night. Getting to 5 Valley’s for an hour and a half offers me a little bit of peace and quiet!

Now I doubt many people know this but you started one of the first 50 CrossFits (there are now around 10,000) in Bozeman. When was that? How did you get involved and what was CrossFit like back when you started up?
That was in 2005. I was called CrossFit 4800 and I started it with a good friend named Jeremy Henrichon. He still owns the gym, although it’s now called Gym 4800. Back then people were like, “oh, CrossFit, you mean like the training that the guys on the the Movie 300 did?” And I would be like, “yep!” No one really knew what CrossFit was, which was kind of cool in a way.

Did you have any idea back then that CrossFit would be as big as it has become?
Not at all. I first got into CrossFit back in 2001 because my good friend at the time was close friends with Kelly Starrett (you know, The Supple Leopard guy) and we made a small crossfit gym in our garage. Kelly actually became a good friend of mine and was very instrumental in helping CrossFit 4800 get off the ground. Kelly told me over and over again, “stay with it, you’re going to make a nice living for yourself.” I sure wish I would have because he was obviously right about that!

What is your favorite exercise?
The Oly lifts for sure! The Clean and Jerk and the Snatch are my all time favorites, mainly because they are so dang hard to get good at. Anytime you work on oly lifts you are going to get challenged, it doesn’t matter if you’re Pyrros Dimas or a total newby!

What is your least favorite?
Anything that has running in it!

What is your favorite place to eat in Missoula and why?
That would have to be Caffe Dolce. Whitney and I don’t get out much, but when we do, Caffe Dolce is always a great spot. Great food, beer, wine, coffee, and desserts!

What is your top choice for workout music?
Waylon Jennings.

Do you have any fitness goals or targets you would like to hit in 2015?
I’d like to squat clean 300. I’m at 225 right now, so I have some serious work to do, and I’d better lay off the beer and cereal if I’m going to hit this mark.

Do you get upset if your wife (Whitney Milhoan) beats you in a workout?
That’s not something i’m prepared to talk about, no just kidding, absolutely not. Who wouldn’t want a wife who is more fit than yourself?

What do you most want for Xmas this year?
Good health for my family…and beer, Ale preferably!


A.) 5×3 Hang Power Clean
Rest 2 minutes between.

B.) For Time:
50 Double Unders
50 Air Squats
40 Double Unders
40 Air Squats
30 Double Unders
30 Air Squats
20 Double Unders
20 Air Squats
10 Double Unders
10 Air Squats

Friday, December 12th


A.) 5×1 Squat Snatch

B.) 6 Minute AMRAP of:
10 Overhead Squats @ 75/55
10 Pulllups

C.) 50-100 Hollow Rocks