blog

Friday

Announcements

Spring Running Clinic April 8th 10:30am
springrunningclinicatmscf2018.wodifylive.com
Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of BP

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Strength

Speed Bench Press (9 x 3 @50%, every 60s.)

– Change Grip every 3 sets, i.e. close, medium, and wide grip.

– Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set.

Metcon

Johnny Cash (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

Accessory Work

Banded Face Pull-apart (Accumulate 50)

Banded Pulldowns (Accumulate 50)

Banded Pull Aparts (Accumulate 50)

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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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