blog

Thursday

Announcements

Spring Running Clinic April 8th 10:30am
springrunningclinicatmscf2018.wodifylive.com
Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

8 Russian KBS (moderate weight)

6 Cook Squats

4 Lateral Squats (cossack squats) each leg

Then with a barbell

2 Rounds of:

5 Front Squats

5 Goodmornings

5 Ultra Wide Sumo Deadlifts

*Add weight + Repeat

Strength

1: Speed Front Squat (4 x 3 @75%, every 60s.)

2: Sumo Deadlift (Ultra Wide Stance. 4 x 3 @75%, every 60s.)

– Reset on each rep.

– Beginner: Focus on Technique

Metcon

Metcon (Time)

Every 4:00 x 3 Sets:

15 Calorie Bike

15 Deadlifts (225, 155)

*Score = fastest split

Rx+:(255, 165)

L3: (185, 125)

L2: (155, 105)

L1: (20s Max Effort Bike) (135, 95)

*Alternate Scaling Options

Bike = 150m Max Effort Row or 15 Lateral Burpees

Accessory Work

1a: Bird Dogs (3 x 5 each (3 count hold one each rep). Rest 30s.)

1b: Banded High to Low Woodchop (Half Kneeling. 3 x 10 ea. Rest 30s.)

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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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