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/
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