Announcements
***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******
Mountaineer CrossFit – Beginners
CLASS AT CHEAT LAKE ONLY. 7PM
Skill development
Row 200m x 6 with 30 sec rest between sets keeping steady pace each set
Rope Climb (5×5)
Deadlift (3×5@75% then 3X2@85%)
Metcon (AMRAP – Rounds and Reps)
With a 7 minute running clock
30 Shoulder-to-Overhead** (75/45)
**10 Air-squat penalty every time the bar is dropped
Score-time to complete
AMRAP with remaining time of:
3 Toes-to-Bar/Knees-to-Chest
3 Deadlifts (165/115)
6 Toes-to-Bar/Knees-to-Chest
3 Deadlifts
9 Toes-to-Bar/Knees-to-Chest
3 Deadlifts
Etc..