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Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

Grab a foam roller and move 1-2 inches on each 1-2 trigger points per spot:

– Lats

– IT Bands

– Quads

– Thoracic Spine

– Adductors


Warm-up (No Measure)

Dynamic Warm-up


1: Wide Stance Box Squat (4 x 5 @60%, every 60s.)

*Use a 15″ Box

2: Wide Stance Box Squat (3 sets of 3 of up to a challenging set.)

. Rest 90s-2:00

*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides of the bar just in case.


Metcon (No Measure)

EMOM 16 w. a partner:

Run 100 Meters

8 Air Squats

*Remainder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.

*Alternate Scaling: 100m Run = 20s Max Effort Row or Bike OR 20s Sled push Sprint (Light)

Accessory Work

Dimel Deadlift (3 x 30)

Landmine Rotation (3 x 30 (total))


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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