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Winter Session 1 Class 9

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-Up Skill Movement Review and Metcon Loading – Deadlift – Hang Power Clean – Push Jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

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Winter Session 1 Class 9

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-Up Skill Movement Review and Metcon Loading – Deadlift – Hang Power Clean – Push Jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

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Winter Session 1 Class 8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-up Skill – D/U practice – Thruster Review and loading for Metcon Metcon Metcon (Time) 5 Rounds for Time – 10 Thrusters – 10 Over the Bar Burpees – 20 Double Unders * Scale to Reg Burpees, Up/Downs, D/U

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Winter Session 1 Class 8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-up Skill – D/U practice – Thruster Review and loading for Metcon Metcon Metcon (Time) 5 Rounds for Time – 10 Thrusters – 10 Over the Bar Burpees – 20 Double Unders * Scale to Reg Burpees, Up/Downs, D/U

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Winter Session 1 Class 7

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-Up Skill Rowing Fundamentals Review Strength Pull-ups (EMOM 5 – 1 set max unbroken reps each round) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 20 Cal Row – 20 Jumping Pull-Ups – 20 Push-Ups – 20 Air

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Winter Session 1 Class 7

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-Up Skill Rowing Fundamentals Review Strength Pull-ups (EMOM 5 – 1 set max unbroken reps each round) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 20 Cal Row – 20 Jumping Pull-Ups – 20 Push-Ups – 20 Air

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Winter Session 1 Class 6

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-up Skill Jump Rope (Double under progression) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Finisher Turkish Get Up (10 TGUs on each side (keep it light))

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Winter Session 1 Class 6

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-up Skill Jump Rope (Double under progression) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Finisher Turkish Get Up (10 TGUs on each side (keep it light))

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Going Long Distance and CrossFit

By Coach Mike Flanagan 12/6/2020 In ancient times before CrossFit, I was a runner, and in recent years, I’ve picked the sport up again, and have been mixing my workouts to try to find the ideal balance between both sports.  I’m still convinced that if you have time for only

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Winter Session 1 Class 5

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-Up Skill – With a PVC: Press, Push Press, Push Jerk , Split Jerk (Can perform in warm-up) – Kip Swing into T2B progression Metcon Metcon (No Measure) EMOM 12 Alternate Movements, split class into two groups. Have groups

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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