Class Schedule

Regular Class

Monday-Friday
5:30am
6:30am
7:30am
8:30am
9:30am
10:30am

4:00pm
5:00pm
6:00pm

Saturday (these are not formal workout classes even though a workout will be posted)
11:00am-12:30pm - Lifting Focus
12:30pm - WOD

Beginner Class
Monday-Tuesday-Thursday
7:00pm
8:00pm

Mobility Class
Tuesday - 7:00pm
Saturday- 10:30am
Sunday- 2:00pm

Fundamental Classes (must sign-up before 7pm day the before)

Monday-Wednesday-Friday
7pm

Call (304)-554-2006

Or

Email Thomas Hooton t_hooton@hotmail.com to Sign-up today or ask any quesitons!

CrossFit Journal: The Performance-Based Lifestyle Resource
Contact Information

Thomas Hooton, M.S.

Email: t_hooton@hotmail.com

Phone: 304-554-2006

Facebook: www.facebook.com/mountaineercrossfit

Twitter: twitter.com/Mountaineer_CF

Ask about free trial class

Calendar
August 2014
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Main – CrossFit

(No Measure)

Row 1000m

Snatch (Technique)

Metcon (Time)

Complete 21-15-9 for time of:
Deadlift 225lbs/155lbs
Box Jumps 24″/20″

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Main – CrossFit

(No Measure)

3 rounds
20 Push-ups
25 Squats
30 Mountain Climbers

Metcon (Time)

For time:
Run 400m
21 Shoulder to Overhead (95/65)
21 Toes to Bar
Run 400m
15 Shoulder to Overhead (95/65)
15 Toes to Bar
Run 400m
9 Shoulder to Overhead (95/65)
9 Toes to Bar
Run 400m

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Main – Beginners

WU: (No Measure)

500m row
15 KB swings
25 pushups

Metcon (Time)

800m run
12 pullups
18 KB swings 53/35#
400m run
12 pullups
18 KB swings 53/35#
400M run
12 pullups
18 KB swings 53/35#
800m run

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Main – Fundamentals

(No Measure)

500m Row

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:
7 Burpees
7 KB Swings (53/35)
7 Box Jumps (24/20)

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Main – CrossFit

(No Measure)

Row 1000m

Clean (5×1 @ 85%)

Metcon (Time)

Complete 3 Rounds for time of:
30 Wall Ball 20lbs/14lbs
50 Double Unders
20 Chest to Bar Pullups

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Main – Beginners

(No Measure)

25 air squats
25 pushups
200m run

Push Press (5 x 3 at 85% of 1RM)

Metcon (Time)

3 rounds of:
400m run
10 power cleans 135/95#
12 ring dips or box dips

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Main – CrossFit

(No Measure)

150 Mountain Climbers
50 Situps

Back Squat (5×2 @85%)

Metcon (Time)

Complete 21-15-9 for time of:
Thrusters 95lbs/65lbs
Toes to Bar

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Main – Beginners

There will be a 7pm class but we would love everyone to come and join us in the parade!

(No Measure)

50 mountain climbers
25 situps
50 jump rope

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Main – CrossFit

(No Measure)

50 Situps
50 Squats
50 Pushups

Clean and Jerk (5×1 @ 85%)

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 Minutes of:
2 Hang Power Snatch 115lbs/75lbs
2 Burpee over Box 24″/20″
4 Hang Power Snatch 115lbs/75lbs
4 Burpee over Box 24″/20″
6 Hang Power Snatch 115lbs/75lbs
6 Burpee over Box 24″/20″
.
.
.
.

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Main – Beginners

(No Measure)

Warm-up

3 rounds
15 pushups
15 lunges
25 mountain climbers

Sumo Deadlift High Pull (skill work)

Metcon (Time)

5 rounds:
12 Push Press 95/65#
12 Box jumps 24/20″
12 SDHP 95/65#

scale according to fitness level