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Thursday

Announcements

Mindset Seminar with Coach Rache Binette
This eye-opening seminar with Coach Rachel Binette, a Certified Level 3 CrossFit Trainer, introduces modern, actionable mindset work based on neuroscientific research. Beyond goal setting and positivity, this is a program for improving mindset in training and in life.

Saturday, February 9th
10am-12pm
Cost: $39
Mountain Strength CrossFit

https://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=GCB2onbF3ThNHsVMeLsI8klhX

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastic warm-up with a partner:

• Partner 1 rows 200/150m. Partner 2 performs movement. Switch once row is complete.

• Each round athletes increase stroke rate by 2. For example round 1 24, round 2 26 and so on.

• Each round difficulty of movement increases: banded pull apart. Banded tricep extension. Ring flys. Reverse ring flys. Jumping ring dip.

Skill Work

Ring Dips

Cycle following reps or about :30 alternating with a partner:

• 5-10 jumping ring dips.

• 2 ring dips hold at bottom and drive knees to chest.

• 5 banded or strict ring dips

• 3 sets of 5-10 kipping or banded ring dips

Metcon

Baloo (Time)

For Time:

100 Ring Dips

At the top of every two ninutes, including the start, perform:

15/10 Calorie Bike

L2: 70 Ring Dips, 12/8 Calories

L1: 50 Jumping or Banded Ring Dips, 9/6 Calories

Accessory Work

Metcon (Weight)

3 Rounds:

10 T-Raises

10 Y-Raises

10 External Rotations (Right Arm)

10 External Rotations (Left Arm)

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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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