CrossFit Stronghold has changed its focus to investing in coaches. If you’re a CFL1 Trainer and looking for a mentor so you can get the most out of the CFL2 Course or if you’re fresh out of the CFL2 Course and want continue your path to being a better trainer, we are here to help! Check us out at rx2movement.com
Read MoreNew Season
For reference: http://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.
In addition to being a staff trainer for the CrossFit Level 1 Trainer Course and the CrossFit Weightlifting Speciality Course, I have begun the intern process to join the staff for the Level 2 Trainer Course and the new Flexibility Workshop.
Another project I’ve started involves gathering CFL1 and CFL2 trainers from all around the world to get together weekly to discuss training and strive for virtuosity in their coaching abilities. My goal is to help guide L1 and L2 trainers to maximize application of the things they’ve learned at the weekend seminars they’ve attended so they can be the best trainers they can possibly be. Basically, I want to be the mentor, the resource, the coaches coach, that I wish I had when I was a developing trainer. I have nothing new or revolutionary to share. My goal is to simply help trainers make sense of the amazing wealth of knowledge that’s already been presented to them, so they can more readily apply that knowledge to better serve their clients.
Another primary focus of mine is to get out and travel: see the sights, meet people, and share my love of CrossFit, movement, and coaching with the world.
Thank you so much to my CrossFit Stronghold family for the love, the memories, and for your support in sending me off into this new season. You have all touched my life in an invaluable way and I intend to use what I’ve learned from you to impact and bless people everywhere I go.
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170623 Friday
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
170621 Wednesday
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 ups – 30-50 rep
170620 Tuesday
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
170619 Monday
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
170616 Friday
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
170615 Thursday
Movement & Mobility with Ray
Read More170614 Wednesday
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