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Thursday

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)

Joe DeFranco Limber 11:

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Strength

1: Power Clean + Front Squat + Jerk (8 x 1 + 1 + 1 @80%, every 60s.)

2: Paused Back Squat (Close Stance Paused Speed Back Squat: 5 x 5 @50%)

– 2 count on each rep, every 90s.

– Squat stance is just inside of your normal stance.

3: Barbell RDL (5 x 5. Rest 90s.)

3: Glute-Ham Raises (5 x 5. Rest 90s.)

4: Tall Kneeling to Standing (4 x 3 ea. Rest 90s.)

Accessory Work

1: Banded Leg Curls (Max UB Reps x 2 sets)

*Shoot for 150 reps per leg, total.

2: Hollow Rock Hold (Accumulate 60s)

2: L-Sit (Accumulate 60s)

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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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