Updated Class Times for 2013

EFFECTIVE Monday September 2, 2013

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
7pm
8pm

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

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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

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Main – CrossFit

Warm-up (No Measure)

150 Mountain Climbers
50 Situps

Snatch (5×1 @ 85%)

Metcon (Time)

Run 1000m
40 HSPU
30 Toes to Bar
20 Shoulder to Overhead 135lbs/95lbs
Run 1000m

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Main – Beginners

Monday and Thursday 7pm only
Tuesday 7pm and 8pm

Warm-up (No Measure)

3 rounds:
10 PVC pipe pass throughs
10 PVC pipe OHS
30 Mountain climbers

Overhead Squat (Skill work or 3 x 2 at 65% of 1RM)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Main – CrossFit

Warm-up (No Measure)

Row 1000m

Back Squat (3×1 @ 90%)

Metcon (Time)

Complete 3 rounds for time of:
7 Power Snatch 115lbs/75lbs
7 OHS 115lbs/75lbs
Run 400m

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Main – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

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Main – Weightlifting

Warm-up (No Measure)

2 Rounds
10 Hang Power Snatch
10 Snatch Balance
10 OHS

Squat Snatch (AHAP)

15 Minutes

Back Squat (3 RM)