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Wednesday

Announcements

Sign up (select All Programs from the drop-down menu-you must be on the Class Schedule tab) for our Open Skills and Brunch Class, scheduled for Saturday, 2/16 at 9:00 am. This will replace our regular 9:00 class. Come and practice your skills, learn strategy, and participate in a workout. Brunch to follow at The Local at 10:30 am. (this will not count towards a class if you have a class pack plan)

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 rounds of :20-30 seconds each:

Leg swings left/right

Calf stretch left/right

Couch stretch left/right

Cossack squats

Warm-up

Warm-up (No Measure)

:20-:30 seconds each of:

Single under

Single under jump side to side

Jump front to back

Running in place

Jumping lunge

Single leg

High jumps

Lowest jump possible

High jump + double under attempt

Double under

Skill Work

Pull-ups (5 x 3 of the hardest pull-up variation you can do)

Metcon

Jump Around (Time)

3 Rounds:

9 CTB Pull-Ups

15 Kettlebell Swings (53/35#)

45 Double Unders

Then,

Accumulate 2 minutes hanging from Pull-Up Bar

Then,

3 Rounds:

45 Double Unders

15 Kettlebell Swings (53/35#)

9 CTB Pull-Ups

L2: (Pull-Ups), (44/26#), (15 DU’s)

L1: (Jumping Pull-Ups), (35/18#), (75 SU’s)

Cool Down

Warm-up (No Measure)

3 Rounds:

:30sec. Banded Shoulder Stretch (Right)

:30sec. Banded Shoulder Stretch (Left)

10 T-Raises

10 Standing Snow Angels

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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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