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Friday

Announcements

Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm!

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of the wall ball warm-up

• :30 medicine twists side to side hugging medicine ball

• :30 of swings through legs to over head

• :30 wood choppers each side

• :30 ball slams

• :30 of MB hang clean thruster

• :30 of Front squat

Prep

Warm-up (No Measure)

Metcon Movement Review:

– Rowing

– DB Hang Squat Clean

Metcon

Jafar (Time)

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

60 WallBalls (20/14#)

40 Dumbbell Burpee Deadlift (50/35#)

20 Dumbbell Hang Squat Cleans (50/35#)

L2: 90/65 Cal. Row, GHD Sit-ups to parallel, 14/10# WB, 35/20#

L1: 80/60 Cal. Row, Ab-Mat Sit-ups, 10/6# WB, 20/10#

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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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