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Thursday

Announcements

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)

Funnell Tag x 5:00

Then,

2 Sets with an empty barbell + KB:

6 Sumo Deadlifts

6 Single Arm Russian Swings on each arm

6 1-Arm KB Squats on each arm

6 KB Thrusters on each side

6 KB Rows on each arm

6 Goblet Reverse Lunges (3 each)

6 X-Band walks each direction

Complete at a slow pace. Rest as needed.

Strength

1: Banded Sumo Deadlift (9 x 3 @ 50%, every 60s.)

2: KB Squat Jump (3 x 5 (light!). Rest 60s.)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
11:00 Cap

Rx+:(Shoot for UB as long as possible).

Accessory Work

Sled Pull (400m at light weight wearing a weighted vest)

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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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