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Wednesday

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)

Run 400 meters then 10:00 of Dynamic Warm-up

Mobility

Warm-up (No Measure)

Foam Roll x 20s each

– Quads, Calves, IT Bands

Skill Work

Warm-up (No Measure)

Review Alternating DB Snatches and DB Thrusters x 5:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

Row 500 Meters

Run 400 Meters

18 Alt. DB Snatch (50, 30)

12 DB Thrusters (50, 30)

L3: (40, 25)

L2: (30, 20)

L1: (25, 15)

*Alternate Scaling Options

Rowing = 800 meter run instead of 400m Run or 90s Bike

Accessory Work

Banded Row (2 x 50 Seated)

X-Band Walk (2 x 30s Max Walk (left + right))

DB Curls (2 x 20 alternating (10 each))

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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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