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
July 2014
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postheadericon CrossFit Beginnings

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

postheadericon W.O.D

Main – CrossFit

(No Measure)

150 Double Unders

Metcon (Time)

For time:
Row 1000m
100 Push Press 75lbs/55lbs
10 Bar Muscle-ups

postheadericon W.O.D

Main – CrossFit

(No Measure)

2 Rounds
15 KB Swings
30 Squats

Back Squat (5×5)

Increase Weight each set to find heavy set of 5

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 Minutes of:
Run 200m
10 Deadlift 225lbs/155lbs

postheadericon W.O.D

Main – CrossFit

(No Measure)

2 Rounds
50 Double Unders
50 Mountain Climbers

Handstand Push-ups (Skill Work, 20 Minutes)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 Minutes of:
5 Power Clean and Jerk 135lbs/95lbs
10 Toes to Bar

postheadericon CF Beginnings

Main – Beginners

(No Measure)

1000m row

Deadlift (5 x 5 light weight warm up sets)

Metcon (Time)

21-15-9
Deadlift 225/185#
Burpee over bar
wallballs 20/14#

postheadericon W.O.D

Main – CrossFit

(No Measure)

Row 500m
50 Mountain Climbers

Front Squat (5×5, Increase weight each set for heavy set of 5)

Metcon (Time)

Complete 3 rounds for time of:
30 Wall Ball 20lbs/14lbs
15 Burpee to Target

postheadericon CF Beginnings

Main – Beginners

Don’t forget to buy a chance to win a free month membership or a $150.00 gift certificate to Rogue. Tickets $5.00 each.

(No Measure)

20 PVC pipe pass throughs
20 OHS with PVC pipe
25 situps
200m run

V-ups (3 sets of 10)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale with PVC pipe or light weight if you do not have form down.

postheadericon W.O.D

Main – CrossFit

Metcon (Time)

Complete 21-15-9 for time of:
Wall Ball 20lb/14lbs
Burpee over Bar
Deadlift 255lbs/175lbs

postheadericon W.O.D

Main – CrossFit

(No Measure)

Row 1000m

Push Press (5RM)

Metcon (Time)

Complete for time:
12 Muscle-ups
24 (12ea) KB Snatch 53lbs/35lbs
9 Muscle-ups
20 (10 ea) KB Snatch 53lbs/35lbs
6 Muscle-ups
16 (8 ea) KB Snatch 53lbs/35lbs

postheadericon W.O.D

Main – CrossFit

(No Measure)

3 Rounds
15 Squats
15 Situps

Metcon (Time)

Complete 3 Rounds for time of:
Run 800m
20 Toes to Bar