Work Out

Monday - January 2, 2017

By Mack Unruh

I seek you with all my heart; do not let me stray from your commands. -Psalm 119:10

Monday January 2nd WOD
EMOM for 36min:
Min 1: Row 12/10 cal
Min 2: 1 round of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Squats)
Min 3: 1 round of "DT" at 115lbs/75lbs (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

Samantha Harris' Story

I have struggled with weight my entire life, always going up and down in weight but usually I was overweight. I played softball as a kid and in high school but still was never in the best shape. I was always just kind of lazy, I would do just as much as I needed with exercise to get by.

In February 2015, I was carrying my son in the house and I tripped and fell onto brick stairs. I hit the stair just right and broke my knee and tore my patellar tendon. I had to have surgery the next day to repair it all. The doctor told me it would be a long recovery anywhere from 6-12 months.
At the 5 month mark I finally weighed myself and was shocked at the number, I was the heaviest I had ever been in my life. The doctor told me I would never run and at some point would probably need a knee replacement because of my weight and the damage. So as soon as I was done with physical therapy I started training with Dolan Hornbeck at the Granite Fitness 5 days a week to get strength back in my leg. My goal was to lose weight and get my life back so I could be there for my kids.


When I started working out I couldn't even get down on the floor or step up a 4 inch riser on my injured leg, but Dolan pushed me to keep going and keep trying. There was definitely a lot of tears and anger that happened over the year at the Granite training, but everyone believed in me and it pushed me to keep going. To start working out, I did some weight machines and I had to mainly ride the bike because it was about all I could do. I slowly started trying to add more things and as the weight came off it got easier. Now I can do 20" box jumps and in September I even ran a 10k! If you would have told me a year ago I would lose 100 pounds I would have probably laughed and never believed it was possible, but I did it!

In September 2016 I joined CrossFit Billings from Dolan's recommendation. I was definitely nervous to try cross fit out. I didn't think I was in good enough shape so I made my sister join with me! Within my first 4 months I lost an additional 20lbs at CrossFit Billings. My first class at CFB was surprisingly really good. Annie helped convince us to just jump right into classes and that she would come and workout that day too so we had someone we knew. I instantly loved the community at CFB and all the coaches. Everyone was so welcoming and friendly. Yurii and Josh are usually the coaches for the classes I go to and they have helped push me further than I ever thought possible, especially when I thought I couldn't do something. They never let me give up. It’s amazing to have the support I have had over the last few months while I've been attending classes. I wouldn't be where I am today without everyone's help on my fitness journey.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM