Mountain Strength CrossFit Grand Opening in Winchester Saturday Feb 4th 9am - 2pm

Last Class of the Arlington Fall Bootcamp 2011

Starting the Overhead Squat

Wow! This one was one of the BEST Bootcamps ever!

I had a ton of fun coaching you all through all of these workout!

You stuck with it through out and put in a lot of hard work!

The ACE Bootcamp is taking a break for the winter but will return mid April.

Feel free to stay in touch through the Facebook Page or email (rich@mountainstrength.com)

WOD:

2 person teams

Round 1

• #1 Runs Around building
• #2 over head squat until runner returns
• switch places

Round 2

• #1 Runs Around building
• #2 Jump Over bar burpees
• Switch

Round 3

• #1 Runs Around building w/pvc overhead
• #2 Push up
• Switch

Round 4

• #1 Runs Around building w/pvc overhead
• #2 Lunge
• Switch

Chipper

Arlington Rocking the Air Squat

WOD:

1 lap around building

50 Squats

40 sit ups

30 push ups

20 lunges

10 burpees

5 Sprints

1 lap around Building

10 - 1 and 1 - 10

Warm up:

• 1 lap around school
• Dynamic warm up

Skill:

• 5 laps
• run to corner forward, return running backwards

WOD:

"10 - 1/1 - 10"

• 10 burpees
• 1 sprint
• 9 burpees
• 2 sprint
• ... Cont. until
• 1 burpee
• 10 Sprints"

I Go, You Go! Adventure Time!

WOD:

"I Go You Go"

5 rounds

Teams of 2 people

• 5 Sprints
• 10 Push ups
• 12 Lunges 

Team member 1 does 1 rep, while team member 2 rests then team member 2 goes while team member 1 rests. 

Class Cancelled

Hi Everyone,

Most people will not be able to make it to class tonight and the weather is a perfect recipe for a nasty cold so I will be cancelling class.

If you would like to make up this weeks workout I would like to invite you to participate in Saturday's class at the Winchester Gym.

The Saturday (10/29) class is indoors so it will be rain or shine.

Time: 8 am

Where: 

Mountain Strength Crossfit.

70 Cross st

Unit B Rear entrance

Winchester ma

01890

If you would like to attend class at the gym this Saturday please send me an email.

Thanks!

Rich Borgatti

Rich@mountainstrength.com

Med ball fun part 2

Sit ups and step ups

Warm up:

• 2 laps around school
• Dynamic warm up

Skill:

Med ball drills

• Circle toss
• Line toss

WOD:

Team Workout

4 people per team

3 rounds 

• #1 Farmers walk
• #2 Wall (fence) Ball
• #3 Sit ups
• #4 Wall step ups

When #1 returns all stations rotate.

1 round = 1 full rotation of all stations 

Revisit of workout #2

Arlington group getting it done!

Skill:

After workout

:15/:30/:60

Plank work

Normal/reverse/bird dog/T-Plank

WOD:

4 rounds

• 1 lap Around School
• 10 push ups
• 10 Tuck Jumps /step ups/ or wall jumps
• 10 Squats 

Revisiting the first workout

Tonight we revisited the very first workout we did over 4 weeks ago.

Everyone did a killer job keeping the intensity up even after the sprints and med ball carry sprints.

WOD:

AMRAP 10 mins

• 5 push up
• 10 Sit up
• 15 Squat

Team Coordination

The warm up run

WOD:

Team workout

4 people per team

4 rounds

• #1 25 lateral hurdle jumps
• #2 ring rows
• #3 Push ups
• #4 Bench Step ups
• Each station rotates when #1 finishes