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!

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
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Main – CrossFit

(No Measure)

Row 1000m

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Main – Beginners

7pm and 8pm class. Mobility class at 7pm if you want to participate and attend the 8pm class.

(No Measure)

200m run
20 burpees
25 airsquats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Main – CrossFit

(No Measure)

150 Mountain Climbers
50 Double Unders

Back Squat (5×3 @ 85%)

Metcon (Time)

Complete 5 Rounds for time of:
7 Deadlift 275lbs/185lbs
50 Double Unders

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Main – Beginners

7pm class only on Monday and Thursday. 7 and 8pm on Tuesday.

(No Measure)

200m run
15 situps

Push Press (5 x 2 at 85%)

Metcon (Time)

3 rounds:
400m run
10 Push Press 95/65#
50 situps

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Main – CrossFit

(No Measure)

Row 50 Calories
20 Burpees

Thruster (3 RM)

Metcon (Time)

Complete 4 Rounds for time of:
Run 400m
40 (20ea) Walking Lunges
40 Situps

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Main – CrossFit

Metcon (Time)

Team WOD:

Complete as a Team for time:
Run 1 Mile
100 Burpees
200 Situps
300 Double Unders
400 Squats
Run 1 Mile
***All movements need to be completed before you start into the next movement. Both partners need to complete the mile before starting into the burpees.***

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Main – CrossFit

Warm-up (No Measure)

Row 500m
100 Double Unders

Push Jerk (3 RM)

Metcon (Time)

Complete 9-7-5 for time of:
Muscle-ups
Thrusters 165lbs/115lbs

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Main – Beginners

Warm-up (No Measure)

400m run
50 air squats

Front Squat (1 x 2 at 85% and 1 x 2 at 90% of 1RM)

Metcon (AMRAP – Rounds and Reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power clean 75/55#
Thursters 75/55#
Pushups
Box jumps 24/20″

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Main – CrossFit

Warm-up (No Measure)

2 Rounds for time of:
Row 20 Calories
20 HR Pushups

Metcon (Time)

Complete 5 Rounds for time of:
21 Wall Ball 20lbs/14lbs
15 Box Jumps 24″/20″
9 Deadlift 225lbs/155lbs

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Main – CrossFit

Warm-up (No Measure)

2 Rounds
12 Burpees
12 KB Swings

Split Jerk (AHAP)

Metcon (Time)

Complete 4 Rounds for time of:
5 Squat Clean 155lbs/105lbs
10 HR Burpee over Bar
15 Pullups