blog

Sunday

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)

Dynamic Warm-up of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Strength

1a: DB Bench Press (With rotation: 4 x 8. Rest 30s.)

– add weight each set

1b: DB Split Squats (4 x 6 ea. Rest 30s.)

1c: Side Plank (4 x 10s each. Rest 30s.)

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: Row for Distance x 45s

Minute 2: 12 Burpees

Minute 3: 12 Double DB Rows

Minute 4: 12 Hollow Rocks

Minute 5: 12 Squat Jumps

*Athlete choice of weight

Accessory Work

Metcon (AMRAP – Rounds)

AMRAP 6:

15 Banded Pushdowns

15 Banded Pulldowns

15m Farmer Carry, Heavy.

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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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