Early January entertainment.

The CrossFit Helena “Muscle Up Babes” Challenge kick off party will be held January 16th at 6:30 PM

Starting at 6:35 PM there will be a Team WOD Competition with the CrossFit Helena Guys to start the ball rolling and prizes to boot! The short Wod will include studmuffin pull-ups, golden muscle ups, diehard dips, pirate planks, and wicked wipers. What are those? You might have to come to find out. Any guy is welcome to join a team of 2-4 and compete. It’s all for the love of having fun and inspiring the gals to get started on their goals. Come play!

Genevieve is all over this… even though she almost died a few weeks ago and is charging through a few herniated disks, this is what she wants to do, get the ladies up !!

WLC starts Saturday, you are in right? This is a great way to play a game that improves your life and have some fun doing so with your friends. Have any questions ask Lauren H or Angie G.

This serves as 2 weeks notice. the Weekend of Jan 31/ Feb 1 have your cubbies empty! Stuff left in cubbies will be placed into a plastic bin as “lost and found”. We will be cleaning and adding more cubbies, so help us out and move your stuffs… it need to be washed any how you filthy animals.

We like to celebrate your birthdays…. but doing so on an individual basis has become problematic. SO we are going to try having a “party” of sorts the first Friday of each month. We’ll put a list up in the office, throw your friends under the bus, drop a dime, lets get those names out there so we can party like it’s really someones birthday time.

Hopefully you will see some changes in organization coming  up, with that we are attempting to track things better. We would like to offer stuffs that YOU GUYZ want. the Cave man bars and FitAid seem to move the quickest then the beef stixs. Give us ideas of other things you may like to have. We are selling this stuff at the nearest easy math #’s, in other words there isn’t much profit if one were to look at the #’s for real. We like to have things available so there is SOMETHING vs. not eating at all. We have the accounts to carry IsoGenix and AdVocare any interest? IF we get some will it get used ? There is also Progenix ?

A huge part of all this is we are doing it on the HONOR system, we like to break even but have noticed it is actually costing us to supply this “something to eat”. So before we have to raise prices please remember to mark yourself down or pay on the spot, thank you. While we do offer the unlimited membership this does not include the foodstuffs :)

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Never do something permanently foolish just because you are temporarily upset.


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A second “box” in Helena.

Well, we’ve all been hearing the rumors… and this is just another with greater accuracy than most others. The inside track is that Geoff and Krista are opening a box, CONGRATULATIONS, it sounds like it’ll be somewhere between us and East Helena. We have wanted another box to play with, compete with and have fun with. We realize there will be SOME stress but hope to mitigate that as much as we can. There may be peeps we love, that move on and play at a place they find to be “better” for them, location, WOD times, personalities, shiny new, whatever. We don’t expect them to actively seek our members but know Geoff and Krista brought some of you to us and playing with them may be what some would like, that’s awesome. IF we get the chance we may be able to help them Paint or move some mats who knows?

This is a RUMOR still, haven’t actually talked to Geoff or Krista but the drums are beating and they are coming from reputable places. So next time you’re getting a windshield chip fixed ask about the new place and congratulate them.

We’re a solid week into 2015 and lots of stuff coming at us.

We have Helena Bar Bell Shirts designed and in the works, Sign up at the box if you’d like one. We will  pre order these, not keeping a stock of them, doing runs of 12+ or the $$ get silly. There is also new CFH t-shirt in the works thank you Erin for the drawings. The holiday season delayed things a bit but should be up and running early Feb ???

Next Saturday Jan 17 we start the Whole Life Challenge (WLC), it’s kinda paleo “lite”. Life the universe and everything changing, well maybe not everything but life and the universe for sure. All of us are a special kind of nuts for doing the things we do together, most have some sort of personality defect or another, what a shrink would say, not me of course. We choose to put the effort in now so that when we are ready to do something sportsy we are better at it. PHD Casey, that one was for you. To follow a Team guy saying “the more you sweat in peace, the less you’ll bleed in war”

The WLC address LIFE, did you have fun, drink enough water, eat well, take some you time, etc… EVERY category is scored, showing areas where we may improve, “where we suck the most lies our greatest capacity for improvement” Glassman, so it’s not just eating well, it is everything, nothing is more CrossFit than not specializing!

Lauren H and Angie G can answer Questions if the Website isn’t helping…

Best of the Mountain West is happening The 24th, Billings, thanks to one of our Holliday visitors we now know about this one, late notice but IF one is going to billings, kick some ass. Saturday, January 24th at 9:00 a.m.with registration running from 8:00 – 8:30. they will have three different divisions, play hard.




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“Happiness is not determined by what’s happening around you, but rather what’s happening inside you.  Most people depend on others to gain happiness, but the truth is, it always comes from within.” UKN

“don’t worry be happy, mon”


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Fresh start coming up.

It’s finally here, kiss a stranger at midnight, night…. Because tomorrow that will be so last year. Whatever you choose as goals for this year, START them and FINISH them…. everything in-between is the fun stuffs.

The phrase “It is better to give, than receive”, seems like it could be phrased “easier” vs “better”. Sure giving is great and all who can should do it as often as possible. However remember to be grateful when you get things too, be gracious and thankful that someone thought enough of you to give something of themselves.

This next year lets be excellent to one another, those we know and those we have not met yet. Put the things that are taking up space in our heads about others, out the window and to the curb, that dog won’t hunt, it’s stuffed and in the attic messing with your happy thoughts.

We are on short notice but Erin is running a 3:30 today, Wednesday, last day of the year 3:30 play time, THANKS Erin. 

Also Friday 0600AM, zero Dark hundred Harlowrock will be in the house to run something down for those that NEED the cure. THANKS Jason.

This gal always writes cool stuffs,


The Whole Life Challenge starts Jan 17th are you in?

Have you STARTED eating better, if not here is an great excuse to do so, What we liked about this is that there is a points system and more than one category, is there enough sleep, water, fun in your life?


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“The love of family and the admiration of friends is much more important than wealth and privilege.” – Charles Kuralt

Thanks for playing with us this year.


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Merry Christmas Kids.

Well it’s here and it should be snowing, Christmas, better yet a white Christmas, cue Bing Crosby.

We hope that each of you has a GREAT Christmas day. Remembering to be good to one another, all that is important is to love some one and get some love back, go get a cat if that is what it takes, L & C humane society had dogs and cats who would LOVE to be with any one of us, as long as they are loved. Have some fun, enjoy the day, the weather, the mother in law, the neighbors barking dog… we are “home” and get to choose to be happy or not, we have the freedom to sleep in or wake up as wrapping paper is shredded and shrieks are heard throughout the house, “make good choices”, JK.

While out and about remember how many are just needing the slightest bit of help to save their life, both figuratively and sometimes literally. Take that moment to learn something new about a total stranger, say hello and mean it, who knows, the life enriched moment may be yours. This is a rough time of year for many, be strong for those who need it, find some one who is strong if YOU need it. There is no hurry but the one in your head, the important moments are the ones where we are paying attention. When asked about your day give a real answer and make someone smile.

We love you all, hoping you have the best Christmas you can make for yourselves and those around you.


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“Christmas is not a time or a season, but a state of mind. To cherish peace and good will, to be plenteous in mercy, is to have the real spirit of christmas.” Calvin Coolidge


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The weather outside is delightful.

This past Friday we still had the big doors open at 6:30PM, 50 or so degrees, Saturday morning brought 3 inches of snow, ski season is coming. Ryan said Big Sky still needs a few feet to be fun, Jackson Hole is 13″, Mammoth Mnt, CA. 30″, most of Colorado operating at 50%. Get those legs ready, when it happens be prepared for some fun trips, no friends on powder days but we can always meet up for lunch.

Almost to Christmas and just after that, New Years.

Dec 24th, Wednesday- No WODs after the 12:30, closed for the 3:30, 4:30 and 5:30

Dec 25th, Thursday- Closed for Christmas, have a great day!

Dec 26th, Friday- First WOD is at 11:30, Closed for the 0530, 0630, 0830

then for NewYears;

Dec 31st, Wednesday- No WODs after the 12:30, closed for the 3:30, 4:30 and 5:30

January 1 2015, Thursday- Closed for New Years Day, enjoy the New Year!

Jan 2nd, Friday- First WOD is at 11:30, Closed for the 0530, 0630, 0830.

We are looking for 2 people to run the whole life challenge, Starting January 17, volunteers will receive free entry to the challenge, t-shirts and a party budget. Responsibilities are keeping things running, planning a few gatherings and having fun. Let us know IF this interests you?

The “open” is right around the corner… we will be looking for ALL OF YOU to play along with us… this does not mean one HAS to sign up and do the online bit, however it is more fun that way. There will be parties and fun plus judges to ensure full range of motion for all movements.

It’s winter and this should be a great way to play with ourselves……

Thanks for giving us the night off last Tuesday. We had a staff infection party ( Genevieve’s pet name for new shirts) at the Marys Ville House. Brian and crew did an OUTSTANDING job with the food. The bar was all ours till almost 10 when we got the hell out of there. This was the first time we’ve had the ability to take all that keep this place running out for dinner and drinks…. Paiger and I had fun, so that is really all that matters:)

THANK YOU ALL for the things you do to make CFH who we are. Pictures? Why in the world would I be smart enough to have taken pictures?

Day after Thanksgiving 2010, “Fight gone bad”, about 1/2 way through round 2, Jin comes off the box, crumpling to the ground:

who hit me?

No one hit you, get up,

I can’t!

Wait right there, we’re almost done with this round…

AFTER finishing the WOD, Jin and I went up to the ER where it was determined that his Achilles had exploded in the middle and he would need surgery. Thus every year we rerun it, here is this years.

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The comfort zone is a beautiful place, but nothing ever grows there. 



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Great Team throw down in Butte.

Wow what a fun Saturday in Butte. Copper City CrossFit put on a brilliant show, 5 WODs total, wrapped up with some great steaks, chicken, salads and chips.

Our team made it to the finals and came out 4th out of 22 teams…. All had the Muscles to work and worked all day long. Miki, Don, Erin and Mark killed it but each had a no rep or 2 throughout the day from “not following directions”/ interpetitations more than form or fatigue. That whole damn attention to detail thing :)

They totally rocked the 20 round Bear complex 2nd I believe. Don and Mark grabbed up 1st in the #195 keg over box thing… Mark and Don knowing how to move kegs, GET OUT OF HERE !

As always the competition was fun, challenging and intense. All of the competitors were nice, fun and incredible to watch, the scenery as at any CrossFit function was grand.


NO WODs after the noon thirty tomorrow, I do believe that the CF Kids are still playing.

For those of you that came in to play Saturday, we hope you had fun, thank  you Harlowrock for volunteering for the Duties.

While we are thanking Peeps… Did’ya notice the black chalk board walls under the Pull up rack, how could you miss it right? THANK YOU Lori and Erica for taking the time to do that, I think it looks great NOW we just need more peeps putting cool saying up there.

Bad/ Ugly/ christmas sweater party this Friday to celebrate Adams graduating LEA, well that and it a great excuse to party at the box, we’ll have a hame and some beer, bring more beer and food of your own…. Starting after the 5:30 WOD ends.

Saturday evening, 6PM,  at Loris, for a Framily Thanks-Christmas party….



We have a check for $250 we are sending off to Big brothers and Big sisters of MT this Friday, If you have some extra coin bring it in before then and we’ll add it in.

The whole life challenge

Here’s some of your hard work in progress.

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Someone else doesn’t have to be wrong for you to be right.




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Always assume the best…

Tis the season…..

Nov 27th Happy T-day Closed

Nov 28th No 0530, 0630 WODs

Dec 6th  Competition in Butte, come watch Don, Miki, Mark and Erin throw some really heavy weights around. Bear Complex style. (coaches let us know IF you’ll be in town and want to host a WOD for Saturday / HbbC)

Dec 9th No afternoon WODs, 12:30 is last WOD, The box is taking the coaches out to dinner.

Dec 12 Expect a “lift heavy shit WOD” as Adam is ( well maybe ) graduating LEA and wants to drink some beers afterwards. Party… We’ll have some food and Black foot beer, bring some cheer.

Dec 13 Lori is having a Framily Thanksgiving….  https://www.facebook.com/events/396781323804129/?ref_dashboard_filter=upcoming

Dec 24 11:30 and 12:30 WODs only

No WODs  Closed, Merry Christmas 

Dec 26th No 0530, 0630 WODs


The earliest pictures and postings are from the Oct. 2009, but I don’t believe Scott Boyles, Pictured below, had all things CF HQ in order till Nov. may be totally wrong?

Scott Back Therapy


The first WOD for CFH we found was:

Skill Practice-Kettle Bell Swings


AMRAP in 6 min.

15 Kettlebell swings

12 Burpees

2 min rest

AMRAP in 6 min.

25 Squats

10 Push-ups on rings

….. Perhaps a Fun Saturday 8:30 just for grins

Here are some of the first pictures of peeps playing at CFH.

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Is your Grandpa CrossFit??

Is your Grandpa CrossFit??


Tabata Intervals with style

Tabata Intervals with style


As of last Friday CrossFit Helena (CFH) is 5 years old, Scott Boyles had a grand opening party and everything, Saturday November 21, 2009. There are a few here that started with Scott and are still with us today, I’ll loose a nut If I miss someone… but in NO PARTICULAR ORDER Charlie, DeeAnn, Casey, Larry ( not sure when his CF LV1 was but has been PT coach since 2010) and Angie G. are all plank owners. Scott soon found his life changing and moving him out of state. Melanie Shirilla purchased CFH from Scott Aug 2010, she started right off buying more gear and expanding the space. Geoff Lane started coaching and covering WOD times fall 2010 Spring 2011 ?? Mostly EARLY mornings and just Jin :).

 Melanie had her own life challenges and needed out of town and CFH. Paige and I bought the place Oct 2012 and started our career of making more mistakes and growing QUICKLY. First we dropped our rates and added a few new times.

 We brought on Geoff, Mark and Jin all CrossFit Level 1 certified, Pager also went and for her CFLV1 a few monthlies later,  Angie G and Pat A. went for their CFLV1 around this time but don’t have the dates for them either. We were able to add times and Equipement all because we had coaches to spread the load. The 900 SF of space down on Custer wasn’t going to be enough, so we moved to Bozeman st.  where we thrived and grew exponentially, allowing us to purchase even more equipment and of course floor mats. Without the help of our coaches, athletes and friends the building, painting and moving of stuffs this herculean task was impossible. Yet it was simple with all the great help… Simple minus the disorder and late hours of cleaning and moving.

We added Crossfit Kids, Tenacity, Mobility and Yoga… Sarah was a god send as we needed an accountant and a Yoga coach, she was both and so much more.

Kyle continues to fix our aches, pains and immobilities providing us with a “dungeon” to play in, with Mobility each Monday evening 6:30 PM.

Jin went off to learn about kids and had a background check… exciting reading there I’m sure ;). His Kids program is fun and well organized. While it’s tough playing with kids ranging from 8-14 it’s been entertaining and all have seen improvement.

Mark Started playing with his parents and a few of their friends, Tenacious they are and all have come so far, most recognizing the benefits of movement at any age.

Some time Fall 2013 we stumbled upon the place we are currently playing in, we thought it’d be huge, hosted a halloween party in it and all were amazed at its size…. We added more coaches with Genevieve, Jason, Erin and JK… thus allowing more WOD times. Some time spring 2014Helena barbell Club (HbbC) and snuck in and gets bigger each Tues, Thurs and Sat.

This past February we knew things were going too fast and we needed help, Joe and Jill expressed an interest and bought in as owners as of Aug.

Mark picked up a share also, took over as head coach and started Taking the majority of my WOD times. This is something I wish we had made more clear a few months ago…

I can not believe that it’s been 5 years and the urge to pee just prior to each WOD still exists. Paige and I love this place, as we know all of you do. We , Joe, Jill, Mark, Paige and I are NOT CrossFit Helena.WE all are!

Thank you for playing with us.



When there are multiple meanings in a comment,” always assume the best”, when interpreting authors intent.  Paiger


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