blog

Thursday

Announcements

28 Day Sugar Free Me Challenge Starts March 5th Sign up today http://28daysugarfreeme2018.wodifyrise.com

Mountain Strength CrossFit – CrossFit

Mobility

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

Warm-up (No Measure)

Dynamic Warm-up

Strength

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

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))

POPULAR Posts

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

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.