blog

Friday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Lats x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.

Strength

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

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

2: Banded Alphabet (2 Sets on each side. Rest 60s.)

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Row 400 Meters

Overhead KB Carry x 30m (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on Overhead KB Carry weight if scaling

*Alternate Options

400m Row = 400m Run or 25/20 Calorie Bike

Accessory Work

1a: Barbell Curls (3 x 10)

1b: DB Curls (3 x 10 ea.)

1c: DB Elbows Out Tricep Extensions (3 x 15.)

POPULAR Posts

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

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.