Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

• Progression for the SDHP with PVC

• 8-15 reps at each movement rest as needed

• Sumo deadlift, sumo deadlift shrug slow, sump deadlift shrug fast, full movement, return for multiple reps (use bar)

• Feet wider than squat stance, knees in line with toes

• Heel down, lumbar arch in low back

• Shoulder slightly in front of bar. Don’t sink hips too low.


Back Squat (10×1 Work up to a heavy single.)

• This lift is from the ground, no racks

• Record heaviest weight

• 5 min to warm up to a starting weight and then run the clock for about 10 min

• Athletes should take between 5-10 singles to work up to a heavy weight. If you miss 2 in a row drop weight before trying to increase again.

• Rest at least :90s between sets.


Metcon (Time)

For Time:


Sumo Deadlift High Pull


Back Squat (115/75#)

Burpee Over Bar

L2: (95/65#)

L1: (75/65#)


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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