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Friday

Announcements

10 year party: Friday June 29th Tickets here: https://goo.gl/9eU9tw
Pre/Teen CrossFit Class – For Middle School and High School Athletes. Tues/Thu 3pm Session 01 starts 7/10, Session 02 Starts 8/07 http://www.mountainstrength.com/teens

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7, rest :10 between exercises:

30s elbow or push up plank

8 PVC Pass Thrus

8 PVC Presses

8 PVC Around the Worlds (R+L)

10 Walking Lunges

5 Kips

Strength

1: Floor Press (9 x 3 @60-65% every 60s.)

– change grip every 3 sets ie. close, medium, wide.

2: Metcon (AMRAP – Reps)

Strict Pull-up: 1 x Max Reps.
Options

– Band Assisted

– Ring Rows x 1 max reps

Metcon

Metcon (Weight)

EMOM 5:

10 T2B + 10 KBS (53, 35)

Rest 2:00

L2: (8 reps per movement) (45, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunch in place of T2B)

Metcon (Weight)

EMOM 5:

10 Barbell Rows (135, 95) + 20 Russian Twists w. a plate

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Accessory Work

1a: DB Tricep Extensions from the Floor (3 x 15. Rest 10s.)

1b: DB Hammer Curls (3 x 10. Rest 10s.)

1c: Lateral Raises (3 x 15. Rest 10s.)

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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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