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.
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 (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
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
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.)
1: Banded Leg Curls (Max UB Reps x 2 sets)
*Shoot for 150 reps per leg, total.