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Monday

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)

Athletes partner up, increase movement difficulty each round, switch after movement. P1: Row, P2: Reps of movement

◦ Round 1: 20 shoulder taps in push-up position

◦ Round 2: 20 scorpion stretch

◦ Round 3: 20 Leg swings each leg

◦ Round 4: 20 split jumps

◦ Round 5: 15 PVC Kang squat (1 good

morning + 1 squat)

Strength

Power Clean (3 sets of 5 touch-n-go reps, adding weight)

Metcon

Snow White (Time)

For Time & Load:

5 Rounds:

20 Bar Facing Burpees

10 Touch & Go Power Cleans

L2: 16 Bar Facing Burpees

L1: 10 Bar Facing Burpees, 6 Touch & Go Power Cleans

Accessory Work

DB Floor Press (3 x 20)

Banded Pulldowns (3 x 20)

T-Raises (3 x 20)

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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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