WELCOME TO THE

The Strip CrossFit

WORKOUT OF THE DAY

7/2/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) With a Partner Share: 100 Wall Balls 20/14 90 Back Squats 95/65 80 Wall Balls

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CF7/1/22

Fitness – The Strip CrossFit View Public Whiteboard Power Snatch Metcon (6 Rounds for weight) 3 Rounds of EMOM x 4min Odd: 15 Box Jumps

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CF6/30/22

Fitness – The Strip CrossFit View Public Whiteboard Front Squat 4 Rounds of 90sec Sections -5 Front Squats as Heavy as Possible -20 weighted Sit-ups

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CF6/29/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Full Week Programming This week is a “deload” week. Our primary focus is to allow

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CF6/28/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous

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CF6/27/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous

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Handstand strength work

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) -Handstand strength- (each section 5 rounds) 20sec on 15sec off •seated pike press •box Handstands

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You go, I go

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2 Rounds of: 20 rounds 5x db burpees 50/35 5x db thrusters *switch arms each

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CF6/24/22

Fitness – The Strip CrossFit View Public Whiteboard Power Clean (5-4-3-2-2-2) Every 2 minutes building Must be touch and go Metcon (Time) 3-6-9-12-9-6-3 Power Cleans

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CF6/23/22

Fitness – The Strip CrossFit View Public Whiteboard Deadlift 5 Reps at 75% 3 Reps at 85% 1+ Reps at 95% 1 Rep at a

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CF6/22/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up

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CF6/21/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up

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CF6/20/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone shows up as much

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Sunday Skills Day

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping Practice Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Toes to Bar

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Partner WOD Saturdays!

Fitness – The Strip CrossFit View Public Whiteboard Strength Alternate Min for 5 Rounds 5 Nordic Hamstring Curls 10 Weighted Hanging Knee Raises Metcon (Time)

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CF6/17/22

Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-3-3) Hang Snatch (3-3-3-3-3) Your Choice of Clean or Snatch, Power or Squat Every 2min

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6/16/22

Fitness – The Strip CrossFit View Public Whiteboard Deadlift Alternating 2min w Press 3 Reps at 70% 3 Reps at 80% Max QUALITY Reps at

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CF6/15/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon You cab sub row or bike for runs but must keep the same for whole workout

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CF6/14/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 3minutes superset with 5-7 DB Bent Over Rows 3 Reps at 70% 3 Reps

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CF6/13/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 or 8 As we approach the next few hotter months we are

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T6/13/22

Fitness – Tread Vegas Workouts View Public Whiteboard Tread 30 Alternating 2:30 Tread 400m Run Floor 1) 60 Mountain Climbers (L+R=1) 2) 50 Air Squats

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Rope climb

Fitness – The Strip CrossFit View Public Whiteboard Metcon (8 Rounds for time) 8 rounds (every 3min) 1x rope climb 10x russian kbs 70/53 200m

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6/11/

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) With a partner 50 Rounds (you go, I go) 2 Power Cleans 135/95 3 Front

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CF6/10/22

Fitness – The Strip CrossFit View Public Whiteboard Hang Snatch (3-3-3-3-3) Every 2:30 Building Metcon (AMRAP – Rounds and Reps) 15min AMRAP 9-15-21 Alternating DB

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6/9/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

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CF6/8/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

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6/7/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

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CF6/6/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

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Handstand walks

Fitness – The Strip CrossFit View Public Whiteboard Metcon (No Measure) 0-10min alternating EMOM 200m run or 15/10 cals bike Handstand walk or pike box

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CF6/3/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Weight) 5 Sets for Max Load 3 Cleans 3 Front SquatsEvery 3min for 5 complexes Metcon

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CF6/2/22

Fitness – The Strip CrossFit View Public Whiteboard Weighted Hip Thrust (10-10-10-10-10) Alternating 90sec with 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 12min

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CF6/1/22

Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2min for 6 sets building if

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CF5/31/22

Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (5-5-5-5-5-5-5-5) Every 90sec superset with 10 Hollow Rocks All sets at 50-60% this

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Murph 2022

Fitness – The Strip CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you

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Skills Sunday

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Practice Metcon (No Measure) 15 min EMOM 30 Sec Handstand Hold 30 Double Unders

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Partner WOD Saturdays

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Share everything, one working one resting 100/80 Cals of Choice 90 Single DB Snatch 50/35

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CF5/27/22

Fitness – The Strip CrossFit View Public Whiteboard Clean and Jerk (3-3-3-2-2-2-1-1-1-1) 3s are High Hang/Low Hang/Floor+3 Jerks 2s are Low Hang/Floor +2 Jerks 1s

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5/26/22

Fitness – The Strip CrossFit View Public Whiteboard Strength Alternating Minutes for 15min 8-10 Single Leg DLs Left 8-10 Single Leg DLs Right 5 Seated

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5/25/22

Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday:

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CF5/24/22

Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday:

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CF5/23/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week Kip/Core work before our metcon Monday, we will be working both of

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Sunday Skills

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Split Jerk (3-3-2-2-2-1-1-1-1) Every 90 seconds Metcon (Time) 21-15-9 Hang Cleans Push Jerks (125/95) *50

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5/20/22

Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (3-3-3-3-3-3) Every 2:30min Building starting at 70% After each set do 5-7 AbWheels

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5/19/22

Fitness – The Strip CrossFit View Public Whiteboard Strength Choice of Power Clean or Snatch for the day. Not both Power Clean (3-3-3-2-2-2-1-1-1) Every 90sec

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5/18/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon (6 Rounds for time) Every 5min for 6 rounds 10 Situps 10 DB Deadlifts 50s/35s* 10

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5/17/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press (3-3-3-3-3-3) Every 2:30min Building starting at 70% Superset with 8-10 Double DB Rows Metcon (AMRAP

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5/16/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is all about “quality” heavy reps. 3reps can be considerably heavier than

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Sunday Skills

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Holds/Pushup Practice Metcon (Time) 5 Rounds 10 Handstand Push Ups 20 Dumbell Snatches (50/35)

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Partner WOD Saturdays

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Butts & Guts Partner Edition! 1000 reps for time! KB Swings Russian 53/35 Abmat Situps

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CF5/13/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press (10-10-10-10-10) Every 3min at roughly 60% Super set with 8-10 Heavy Double DB Rows Metcon

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5/12/22

Fitness – The Strip CrossFit View Public Whiteboard Hang Snatch (2-2-2-2-2-1-1-1-1-1) Every 90s Building Power or Squat If doing squat 2s are one of each

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CF5/11/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) “Mostly” Bodyweight Core & Cardio! -Add a new movement every round 10 Burpees 10 Burpees

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5/10/22

Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2minutes building for 5 sets Metcon

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CF5/9/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Mon: Murph Prep + Cleans Tues: Press Complex Weds: Long form cardio w Core

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Sunday Skills

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Pistol Squat Practice Metcon (Time) 4 Rounds 30 Double Unders (60 singles) 20 Abmat Sit

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CF5/6/22

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard

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CF5/5/22

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard

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CF5/4/22

Announcements Two more days to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public

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CF5/3/22

Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-2-2-2-1-1-1-1) Every 90sec 3s are 3 Power or 2 Power and 1 Squat 2s are

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CF5/2/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We will be taking a break from some of the linear progression strength work

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Sunday Skills

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping/Bar Muscle Up Practice Metcon (Time) 4 Rounds 400m Run 20 DB Hang Clean &

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CF4/29/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 2min Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5

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CF4/28/22

Fitness – The Strip CrossFit View Public Whiteboard Power Clean Every 2:30 do the following complex unbroken (for quality!) 1 Hang Power Clean (above knee)

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CF4/27/22

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2min Work/1min rest Alternating buy in of: 15/10 Cal Row 15/10 Cal Bike Till you

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CF4/26/22

Fitness – The Strip CrossFit View Public Whiteboard Push Press Every 2min Push Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45%

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CF4/25/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is a DELOAD week for our strength cycle before starting a new one

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Sunday Skills

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Squat Snatch (3-3-3-2-2-2-1-1-1) Metcon (Time) 5 Rounds 12/9 Cal Bike 3 Squat Snatch *Rest 2

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Partner WOD Saturdays

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Share Everything! One working/One Holding 50/40 Cals *Plank Hold (Everytime!) 200 Wall Balls 20/14 *Bar

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CF4/22/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

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CF4/21/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

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4/20/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

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CF4/19/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

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CF4/18/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

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Skills Sunday

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Metcon (Time) 10 Rounds 200 M Run to Pick up an Easter Egg Movements &

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CF4/15/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

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CF4/14/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

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CF4/13/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

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CF4/12/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

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CF4/11/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

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Sunday skill work

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) -Handstand work- (each section 4 rounds) 20sec on 15sec off •seated pike press •box Handstands

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Partner WOD Saturdays

Fitness – The Strip CrossFit View Public Whiteboard Overhead Squat 10min to Build to a heavy Triple Front Squat Metcon (Time) Partner WOD “Bull” 2

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CF4/8/22

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 3minutes 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Superset

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CF4/7/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

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CF4/6/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

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CF4/5/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

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CF4/4/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

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Skills Sunday

Fitness – The Strip CrossFit View Public Whiteboard Gymnastics Ring Work Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1x ring muscle ups 4x KBS

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Partner WOD Saturdays

Fitness – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40min AMRAP Shared with a Partner 50-40-30-20-10 DB Snatch 50/35 Box

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CF4/1/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

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CF3/31/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

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CF3/30/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

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CF3/29/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

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CF3/28/22

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

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Skills Sunday

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Squat Snatch (3-3-2-2-1-1-1) Every 90 seconds unbroken 3: high hang, hang, floor 2: hang, floor

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Stephanie Sawicki

COACH

Hey I’m Steph! Im from Wisconsin but moved to Las Vegas to go to UNLV where I got my bachelors degree in Kinesiology. I’m very passionate about health and fitness and I’ve always been a very active person. I played sports my whole life, with my main focus being Track & Field which I did all throughout high school and college. When I was done with college sports I didn’t really know what to do with myself. That’s when I found CrossFit and I was hooked right away. It immediately gave me that same “team” feel and competitive drive I’ve always gotten out of sports. I love that every single day is a new challenge, and there is always something you can improve on, both as an athlete and a coach. My favorite part about CrossFit is the community, there’s always a group of people ready to cheer you on and it’s extremely rewarding as a coach to be able to help others push themselves and improve every single day.

CERTIFICATIONS

CrossFit Level 1 Certification

Meredith Martelle

COACH

Meredith began taking Crossfit classes when she realized working out on her own just wasn’t cutting it. As a competitive swimmer throughout her life, she enjoyed being around a community and team atmosphere; which she found again in Crossfit. Helping others achieve goals, pushing through workouts together and accomplishing new feats are a few of her favorite things about coaching fellow Crossfitters.

CERTIFICATIONS

CrossFit Level 1 Certification

Kandice Ruckle

COACH

 I grew up in a small town in Arizona, I moved to Henderson in 2017 with my husband and 2 kids.
I grew up doing competitive gymnastics and dance so from a young age I was very active. I think thats one of the biggest reasons crossfit has stuck with my lifestyle, the challenges of pushing yourself in a positive environment and seeing results in balance, strength and overall performance as an athlete. I currently hold a level 2 crossfit training certification and have been coaching crossfit since 2014.

I really love getting to help people reach their goals and educate them on a healthier life style. Watching them week after week improve and do things they came in saying they would never be able to do. It’s very rewarding.

CERTIFICATIONS

CrossFit Level 1 Trainer

Joe Tepe

COACH

When Joseph moved to Las Vegas, he discovered crossfit through a friend’s recommendation. He began attending classes regularly and became hooked. He currently has a level 2 crossfit trainer certification and aims to pursue level 3 and 4 certifications as a gym owner in the near future. He hopes to see more individuals fall in love with crossfit as he has and aspires to show others that weight loss is possible.

He believes that surrounding yourself with a positive and motivating community is the key to a healthy lifestyle. Through The Strip Crossfit, Joe continues to teach other about Crossfit and encourage members with their own health and fitness goals.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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