WOD & Updates

Coaches Mentoring

September 19, 2017
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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

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New Season

June 24, 2017
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in WOD
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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

June 22, 2017
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in WOD
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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

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170621 Wednesday

June 20, 2017
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in WOD
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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

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170620 Tuesday

June 19, 2017
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in WOD
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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

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170619 Monday

June 18, 2017
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in WOD
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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

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170614 Wednesday

June 13, 2017
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in WOD
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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

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