Announcements
***The Holiday Schedule is as follows. ALL CLASSES WILL BE AT CHEAT LAKE ONLY:
Friday, December 23rd: 6:00am, 7:00am, 4:00pm, and 5:00pm ONLY
Saturday, December 24th: CLOSED, No Classes!
Monday, December 26th: No morning classes, ONLY 4:00pm, 5:00pm, and 6:00pm
There will be no kids or teens classes Monday, December 26th!***
Mountaineer CrossFit – Teens
Warm-up (No Measure)
Team Relays of: Army Crawl -> Roll -> Zig Zag Run -> Bear Crawl Back to the Start. Winning picks 3 reps of a movement for the losing team
Turkish Get Up (Practice)
Metcon (Time)
5 Rounds For Quality of:
5 DB Shoulder press with the right hand
Lunge walk the length of 3 mats (dumbbell at the hang position)
5 DB Shoulder press with the left hand
Lunge walk the length of 3 mats (dumbbell at the hang position)
1 Turkish Getup (each side)
Rowling (Time)
Row + Bowling Mini Competition
The objective is to row exactly 100m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get 100m, that is considered a “Strike.” Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2 etc.)
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.