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Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: https://bit.ly/2HU4xSQ

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 of Dynamic Warm-up then with an empty barbell

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press behind neck

Rest 20s

1 Squat Clean Thruster + 1 Back Squat Thruster

*10 Glute Bridge after each set

*Add weight + repeat

Strength

Bear Complex (Work up to a heavy set in 8:00)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*This can be broke down by each movement or done as squat clean thruster + back squat thruster

Metcon

The Bear (AMRAP – Reps)

AMRAP 7:

Bear Complex (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon (AMRAP – Rounds and Reps)

Beginner Option:

AMRAP 7:

5 DB Thrusters

5 Deadlifts (135, 95)

5 Lateral Burpees

Accessory Work

1a: DB Bench Press (Neutral grip: 4 x 10-12. Rest 30s.)

1b: 1-Arm KB Reverse Lunges (4 x 6 ea. Rest 30s.)

1c: Single Leg Banded Paloff Press (4 x 6-8 ea. Rest 30s.)

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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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