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Friday

Announcements

Mindset Seminar with Coach Rache Binette
This eye-opening seminar with Coach Rachel Binette, a Certified Level 3 CrossFit Trainer, introduces modern, actionable mindset work based on neuroscientific research. Beyond goal setting and positivity, this is a program for improving mindset in training and in life.

Saturday, February 9th
10am-12pm
Cost: $39
Mountain Strength CrossFit

https://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=GCB2onbF3ThNHsVMeLsI8klhX

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds with a partner, switch after reps completed:

• P1 jog in place— P2 10 around the world with a 25/15 lb plate

• P1 high knees—P2 15 ground to over head with plate

• P1 skip in place for height— P2 20 lateral jumps over plate

• P1 burpee no-push-up—P2 40 toe taps on plate

Scaling

Warm-up (No Measure)

• Use a weight similar to “Fran” or a thruster weight that allows you to do 15 unbroken reps before resting.

• Find a variation of the pull-up you can complete repeatable sets of 5-10 reps.

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
L2: 30 Pull-ups, 400/600/400 Run, 75/55# Thruster

L1: 30 Jumping Pull-ups, 200/400/200 Run, 45/35# Thruster

Running: 30/21 and 50/35 Calorie Row

Accessory Work

Metcon (No Measure)

4 Rounds:

:20sec. Banded Tricep Press Downs

:10sec. rest

:20sec. Hollow Rocks

:10sec. rest

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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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