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Thursday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Good Mornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

1: Speed Front Squat (4 x 4 @70%, every 60s.)

2: Sumo Deadlift (Ultra Wide Stance. 4 x 3 @70%, every 60s.)

– Reset on each rep.

– Beginner: Focus on Technique

Metcon

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Accessory Work

Banded Plank Row (4 x 10 ea. Rest 60s.)

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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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