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Tuesday

Announcements

Spear Throwing Clinic April 6th from 6:30pm-8pm
ONLY 3 SPOTS LEFT
spearthrowingworkshop2018.wodifylive.com
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)

3 Rounds of 20s Work/10s Rest of:

1a) Single unders

1b) Mountain Climbers

1c) Double Under or Double Under Attempts

1d) Figure 8s with a kettlebell

*Move through all 4 movements for a total 3 rounds each

Mobility

Warm-up (No Measure)

Foam Roll x 20s each

Lats, Thoracic Spine, Hamstrings

Strength

1a: JM Barbell Press (4 x 10. Rest 45s.)

*Use one weight for all sets.

1b: 1-Arm KB Row (4 x 10 ea. With a 2 count pause. Rest 45s.)

*Use one weight for all sets.

Metcon

Metcon (Time)

For time (Minus 2 minutes of total rest):

100 Double Unders

50 Push-ups

50 Abmat Sit-ups

Rest 60s

75 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

Rest 60s

50 Double Unders

50 Pull-ups

50 Hollow Rocks

Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)

L3: (30 Pull-ups)

L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)

L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)

22:00 Cap

Accessory Work

Shoulder Circuit #2 (3 x 10-15 each. Rest 60s.)

– Lateral Raise + Front Raise + Cuban Press

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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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