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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



4th of July Workout! No Class cap, Bring a friend. Gym opens at 8am and WOD is at 9am! We will be repeating the “1775” workout. There may be use of squirt guns during the workout!

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Banded Snatch Warm-up

Warm-up

Warm-up (No Measure)

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Then grab barbells and complete:

3 Hang Muscle Snatch

3 OHS

Put bar down + rest 10s

3 Hang Power Snatch on Coaches Call

Strength

Hang Power Snatch (6 x 3 @ 70%)

As part of EMOM 12

Bottom’s Up KB Carry (6 x 15m each arm)

As part of EMOM 12

Metcon

Bobby Axelrod (Time)

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees

Rx+:(Reps of 30-20-10) (30, 20)

L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

12:00 Cap

Accessory Work

1a: Chest Supported DB Row (3 x 20 (total). Rest 30s.)

1b: Double KB French Press (3 x 12-15. Rest 30s.)

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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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