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CF8/12/22

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Fitness – The Strip CrossFit

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Full Week Programming

This is the final 3 weeks of this Strength Cycle, hopefully by now we have some good working numbers in the computer. Lets really push it on those + sets, this is where the most work can be done to help push those one rep maxes!

Monday: Back Squat

Tuesday: Bench Press

Wednesday: Snatch and Core

Thursday: Deadlift and Strict Press

Friday: Gymnastics and Upper Body Strength

Gymnastics

10 Alternating minutes of

5 Strict Chin Ups

5 Strict Dips

*add weight if avail

Or EMOM Muscle Ups/Transition work

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Rounds of

10 Wall Balls 20/14

5 Hang Power Cleans 135/95

5 Rounds of (RX+ under 5min)

10 Wall Balls 20/14

3 Hang Power Cleans 135/95

5 Rounds of (RX+ under 10min)

10 Walls Balls 20/14

1 Power Cleans 135/95

If you finish it’s a score of 15rds and put time in comments.

RX+ M 135/165/185

RX+ F 95/115/125
You must be able to complete the sections in the given time to increase weights

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Location:

4325 Dean Martin Dr #315, Las Vegas, NV 89103, USA

PHONE:

GIVE US A CALL
(702) 766- 7716
Click here To SEE OUR ONLINE PROGRAMMING

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

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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

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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

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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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