Independence Day ’22

Fitness – The Strip CrossFit

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Full Week Programming

As we move into cycle 2 of 3 in our strength series this is going to be VERY beneficial if we put our last numbers into the system. Percentage work is all best utilized when we are working from something current. Even if we weren’t able to PR last time really hit those third set +’s with as many reps as you can. This will really build us up for the next test week in 3 weeks!

Being Monday is a Holiday I still really wanted to hit a Hero WOD along with our squats. That being said if you do it RX it will probably run over so feel free to scale to two rounds of the workout 🙂

Fridays we will be focusing the first part of class on Getting the strength possible to get up onto the rings or working muscle up technique/cycling

Monday: Back Squats + Hero WOD “Badger”

Tuesday: Bench Press

Wednesday: Snatch Technique Work + Core

Thursday: Deadlift & Shoulder Press

Friday: Muscle Up or Pull-ups/Dips

Back Squat

5 reps at 65%

5 Reps at 75%

5+ Reps at 85%

Every 3 Minutes

Badger (Time)

3 Rounds of:

30 Squat Cleans 95/65

30 Pull Ups

800m Run

Scale to Front Squats and Jumping Pullups as needed. Lots of pulling in both movements
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

The “Badger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 19, 2007 (071219)

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Stephanie Sawicki


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.


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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.


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Kandice Ruckle


 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

Joe Tepe


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.


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