4/21/21 -General Stremgth Week 1-

North Industry – CrossFit

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Warm-up

BBC 2 (No Measure)

5 Burpees

15 Hip Glides

3 Barbell Complexes

5 Burpees

15 Alt. Leg Raises

3 Barbell Complexes (add some weight)

5 Burpees

15 Bird Dogs

3 Barbell Complexes (add some weight)

Strength

Clean Complex: HSC+PC+HSC+PC @ 76-81% x 4-5

Strength

Dead Lift, 3×3 @ 77-82%

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

5 C2B Pull-ups

10 Push-ups

15 Squats

Mobility

Smash your T-Spine & Lats for 10 minutes

Extra Work

Front Squats (4-2-1) 4×4 @ moderate weight + 12-15 GHD Sit-ups

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MITCH CIESLAK

COACH

My name is Mitch Cieslak and I am a coach at CrossFit North Industry. I started doing CrossFit in November of 2014 and I have loved every second of it! It has given me the ability to live a healthy lifestyle I was looking for.

I first gained interested in fitness due to my sports background growing up. As a kid I mostly played soccer, golf and basketball. But I have a passion for basketball and had the opportunity to play in College. Growing up with a team mentality has carried over to the community at CrossFit North Industry. Having a large background in sports and fitness has taught me fairly well how to take care of my body. Coaching at Crossfit North Industry gives me a place to teach others how to do the same. I focus my coaching on helping our members become better versions of themselves, and giving them a positive impact in every class they attend.

We are always looking to have a fun, improve out fitness, and make the best out of everything. Positive Vibes Only!

CERTIFICATIONS

CrossFit Level 1 Certification

REY GARZA

COACH

My view of fitness changed on 2013 when I was introduced to Crossfit. Like many, it immediately had my attention. I became a coach because I saw the positive impact it had on my physical and mental health, so I wanted to pass that on to others. I work a full time job and am married to an amazing woman who does Crossfit with me. I also have three great kids who I cant convince to do Crossfit with me. Kids. Aside from spending time with my family and friends, I enjoy coaching others in fitness, living a mostly healthy lifestyle, and am an avid Steelers fan. Go Steelers!

Currently, I hold a Crossfit Level-2 certificate and my goal as a coach is to continue learning, weather through Crossfit or other effective methods. Physical and mental health go hand in hand with one another, and I believe exercise is the perfect medicine for both.

CERTIFICATIONS

CrossFit Level 1 Certification

DENNIS FENRICH

OWNER/HEAD COACH

I’ve been working in the fitness industry since 2002. I started training myself when I was 15, started eating right when I was 21, and started training people when I was 26. I’ve been passionate about taking care of my body and living a healthy lifestyle for over 25 years now.

My belief is that every one of us should know how to take care of our bodies. I’ve spent the majority of my life working with a wide range of people to help them do just that. From 14 to 82 years young, college athletes to double knee replacement patients, to people who wanted weight loss to people who needed weight gain. Over the past 16 years I’ve accumulated roughly 70,000 hours either doing, teaching, or learning about health and fitness. All that time invested has helped me have an incredible clear understanding of how to work with people and coach them to their health and fitness goals.

NASM-CPT, CES, CF-L2

CERTIFICATIONS

CrossFit Level 1 Certification

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