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Saturday

Announcements

10 year party: Friday June 29th Tickets here: https://goo.gl/9eU9tw
Pre/Teen CrossFit Class – For Middle School and High School Athletes. Tues/Thu 3pm Session 01 starts 7/10, Session 02 Starts 8/07 http://www.mountainstrength.com/teens

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class



4th of July Workout! No Class cap, Bring a friend. Gym opens at 8am and WOD is at 9am! We will be repeating the “1775” workout. There may be use of squirt guns during the workout!

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell done with your partner:

3 Squat Cleans each

3 Push Press each

10 Air Squats each

10 Push-ups each

3 Squat Cleans each

3 Push Press each

10 Wallballs each

10 Barbell Rows each

Then,

Set-up Pull-ups/Scaling

10 Pull-ups each

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a partner:

3 Squat Cleans Thrusters (135, 95)

8 Push-ups

200 Meter Run

*One athlete completes a full round at a time

Rest 4:00

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Deadlifts) (DB Push Press) (Ring Rows)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Thrusters (135, 95)

6 Pull-ups

200 Meter Run

*One athlete completes a full round at a time

L3: (115, 75)

L2: (95, 65) (Band Assisted Pull-ups)

L1: (135, 95 Deadlifts) (DB Push Press) (Ring Rows)

Accessory Work

Zottaman Curls (3 x 7)

DB Hammer Curls (3 x 7)

DB Curls (3 x 7)

With shoulder raise

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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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