Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We will be taking a break from some of the linear progression strength work but will still be having strength days. Plus this week we will be doing a similar format with both of our olympic lifts Monday: Murph Prep and Core Work Tuesday: […]
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping/Bar Muscle Up Practice Metcon (Time) 4 Rounds 400m Run 20 DB Hang Clean & Jerks (50/35) 2 Muscle Ups
Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Part A 5 Rounds of A: 15/10 Cal Row B: 15/10 Cal Bike C: 15 GHD sit-ups Part B -10 DB Burpees -8 Front Squats -6 Dbl DB Snatch -4 Thrusters -2 Devil Press One partner does Part A while the other does Part B,
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Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 2min Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5 Reps at 50% 5 Reps at 55% 5 Reps at 60% Superset with 8-10 underhand Grip Rows Metcon (AMRAP – Rounds and Reps) 12min AMRAP +1 DB Strict Press 35s/25s
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) 1 Front Squat 1 Hang Power Clean (below knee) 1 Front Squats 3 Squat Cleans from floor @50% of Power Clean @55% @60% @65% Metcon (Time) 7 Rounds of 7
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 Complete 100 Wall Balls 20/14 100 Box Jumps 24/20″ *time cap 12 RdsYour score is the total number of minutes needed to complete it Start with either Wall Balls or
Fitness – The Strip CrossFit View Public Whiteboard Push Press Every 2min Push Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5 Reps at 50% 5 Reps at 55% Metcon (Time) 5 Rounds of: 25 Double Unders 15 Sit-ups 10-8-6-4-2 DB Snatch 75/50 Then Repeat with DB Shoulder to OverheadSplit reps
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is a DELOAD week for our strength cycle before starting a new one next week. Last week we took almost everything to the max so this week we will be doing some tempo work. keep it light and practice “Perfect” form on reps.
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 minStart at 60% and increase by 5-10lbs every round. Snatches do not need to be unbroken
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 Hang 50/40 Cals 200 KB Swings American 53/35 *Handstand Hold or Pike 50/40 Cals 200 Sit-ups *Hollow Hold 50/40 Cals
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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
