Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2min for 6 sets building if possible Superset with 10 Banded Pull Aparts Metcon (Time) 50-40-30-20-10 Cal Row 25-20-15-10-5 Strict Press 75/55 15min Time CapFemale Cals 40/32/24/16/8 Cool Down 2-3 sets of Each Arm 8-10reps DB […]
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 is FOR QUALITY!! Metcon (5 Rounds for time) Alternating EMOM 50 Double Unders 15 GHD Situps Max KB Hold 70s/53s Rest
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 have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Practice Metcon (No Measure) 15 min EMOM 30 Sec Handstand Hold 30 Double Unders (50 singles) 20 Shoulder Taps 20 Abmat Sit Ups 15ft Handstand walkScale: Pike Push Up & Around The Worlds w/ Feet on Box
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 80/64 Cals of Choice 70 Single DB Devil Press 50/35 60/48 Cals of Choice 50 Double DB Snatch 50s/35s 40/32 Cals of Choice 30 Double DB Devils Press 50s/35s 20/16
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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 are Floor + Jerk Metcon (AMRAP – Rounds and Reps) 12min AMRAP +1 Power Cleans 135/95 or 60% +1 Push Jerks +1 Burpees Every 5 Rounds Reset and add Weight
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 Strict Press or Strict HSPU Metcon (Time) 30 Toes to Bar 30 Farmer Hold Lunges 50s/35s 20 Toes to Bar 20 Front Rack Lunges 50s/35s 10 Toes to Bar 10
Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday: Deadlift + Metcon Friday: Clean + Metcon Power Snatch (3-3-3-2-2-2-1-1-1-1) Every 90 Seconds building 3s are 1 High Hang/1 Low Hang/1 Floor 2s are 1 Low Hang/ 1 Floor 1s
Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday: Deadlift + Metcon Friday: Clean + Metcon Preview Break up the squats and presses however you would like between runs. Scale appropriately but know this is a Hero Wod so
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 the Olympic Lifts and fun building Metcons along with a long Hero Wod “Murph Prep” Tues Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch +
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Trainer
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.
CrossFit Level 3 Certification
Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition
