For reference: https://crossfitstronghold.com/new-season/ For those of you just now catching up… I’ve made the very difficult decision to say goodbye to my CrossFit Stronghold family and move on to new adventures. Instead of owning and operating a facility, I will be focusing my efforts on teaching, training, and mentoring new and intermediate level coaches and trainers. […]

Last Class and Farewell Potluck Saturday June 24 – 930am Front Squat 20 minutes to find a heavy single 3 Rounds for time 15 thrusters 95/65 12 burpees Refinery Before class 10 min handstand walk practice After class 3 sets of 30-60s toes and nose handstand hold at wall

Last Class and Farewell Potluck Saturday June 24 – 930am Movement & Mobility with Ray

Last Class and Farewell Potluck Saturday June 24 – 930am Front Squat 20 minutes to find a heavy single With a Partner Isabel + Grace + Diane One person works at a time 15 minute time cap Refinery Before class – 15 min total Muscle Snatch – HS Muscle Clean – HS After class GHD sit […]

Last Class and Farewell Potluck Saturday June 24 – 930am Push Jerk 20 minutes to find a heavy single “Nancy” Five rounds for time of: 400 meter run 95 pound overhead squat, 15 reps Refinery Before class snatch balance – HS After class Strict muscle up transition practice

Last Class and Farewell Potluck Saturday June 24 – 930am Back Squat 20 minutes to find a heavy single AMRAP 10 10 Overhead Reverse Step Lunges 5 chest to bar pull ups   Refinery Before class rack jerk behind the neck 10 min to find a heavy triple After class Hip Extensions – 25 reps

Thruster Heavy 3 4 Rounds for Time 400 M Run 12 Deadlift Refinery Before class 10 min handstand walk practice After class 3 sets of 30-60s toes and nose handstand hold at wall

Movement & Mobility with Ray

Front Squat Heavy 3 20 Min EMOM Min 1: Row 250/200 Min 2: 10 Front Squats 135/95 Min 3: 12 Box Step Up Min 4: 12 Burpees Refinery Before class high hang clean – heavy triple After class bar muscle up practice