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 Metcon (5 Rounds for time) Every 3min for 5 Rounds 9/7 Calorie Bike (30sec sprint) 6 Toes to Bar 3 Front Squats 185/125Stagger start, goal should be under 90seconds
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 building 3s-are 1 High/1Low/1 Floor 2s are 1 Low/1 Floor 1s are from floor Power Snatch Metcon (AMRAP – Rounds and Reps) 12min AMRAP 4 Alt DB Snatch 75/50 4
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 Situps 10 DB Lunges 10 Situps 10 DB Squats RX+ add a rep to everything every round 10,11,12,13,14,15 *both DB ends touch on DLs!!!Scale to reps that allow for 1+min
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 – Reps) 0-3min 21 Burpees 50 Double Unders (same singles) Max KB Swings American 53/35 3-6min 18 Burpees 50 Double Unders Max KB Swings American 53/35 6-9min 15 Burpees 50
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is all about “quality” heavy reps. 3reps can be considerably heavier than when we do 5reps but that being said keep quality a priority and work at small increases over the 6 sets. Monday: Back Squat Tuesday: Bench & Row Wednesday: Core
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) 400 Meter Run
Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Butts & Guts Partner Edition! 1000 reps for time! KB Swings Russian 53/35 Abmat Situps Goblet Squats 53/35 Russian Twists 45/35 (L+R=1) Cal of Choice or Burpees! Alternating minutes till you complete all the reps40min time cap
Partner WOD Saturdays Read More »
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 (Time) 30 Toes to Bar 3 Rounds of complex 20 Toes to Bar 2 Rounds of complex 10 Toes to Bar 1 Round of complex Dumbbell Complex: 12 Deadlifts 50s/35s
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 Metcon (Time) 75 Front Squats for time 95/65 *Every 3min including start 400m Run RX+ Overhead Squats 15min time capIf you don’t finish the squats put your total left as
Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) “Mostly” Bodyweight Core & Cardio! -Add a new movement every round 10 Burpees 10 Burpees 15 Alternating V-ups 10 Burpees 15 Alternating V-ups 20 Walking Lunges 10 Burpees 15 Alternating V-ups 20 Walking Lunges 25 Box Jumps 20″ 10 Burpees 15 Alternating V-ups 20 Walking
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
