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Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Thu, Mar 14
CrossFit ThunderDome – Location – CrossFit Warm UP Warm Up (No Measure) 3 Sets 4 25′ Burpee Shuttle Runs 10 Box Step Ups 2/2 Sampson Stretches 2/2 Pigeon Pose :30 Child Pose Metcon v1:40-/20r…Row (Distance) On...
CrossFit – Wed, Mar 13
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3 Sets 4 25′ Burpee Shuttle Runs 10 Air Squats 2/2 Sampson Stretches 2/2 Pigeon Pose :30 Child Pose ~~into~~ Warm up on squats Metcon...
CrossFit – Sat, Mar 9
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 5:00 on Cardio Device 3 Sets 10 – 4 Count Cherry Pickers 2/2 Pigeon Pose :30 Cobra Pose :30 Child Pose ~~into~~ 3 Sets w/empty...
CrossFit – Fri, Mar 8
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 4:00 Cardio Machine 2 Sets 2 25′ Shuttle Runs 2/2 Pigeon Pose :30 Child Pose 10 Air Squats 10 Push Up to Pike ~~into~~ 3...
CrossFit – Thu, Mar 7
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3 Sets 4 25′ Burpee Shuttle Runs 10 Box Step Ups 2/2 Sampson Stretches 2/2 Pigeon Pose :30 Child Pose Metcon Metcon (AMRAP – Rounds...
CrossFit – Wed, Mar 6
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row 2 Sets 10 PVC Pass Through 10 PVC Good Mornings 10 Push Up to Pike ~~into~~ 3 Sets w/WOD Equipment 8 MB Cleans...
CrossFit – Tue, Mar 5
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DB-DLHCSP (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 10 Push Up to Pike ~~into~~ 3 Sets...
Monday
CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) 2 Mins Bike or Row ~~~~~~ 2 Rounds 20 Mountain Climbers 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Thrusters ~~into~~ 2 Rounds w/...
CrossFit – Thu, Feb 29
Announcements Friday Night Lights starts this week. If you are going to participate please be here no later than 5:30 (if possible) to warm up. We will go over the standards at 6:00 and starting the...
CrossFit – Wed, Feb 28
CrossFit ThunderDome – Location – CrossFit Warm-up 200m run 2 sets 60ft buttkickers 10 toe touching jumping jacks 10 lunges 5 pushups to pike 5/5 worlds greatest stretch Metcon (4 Rounds for weight) 4 sets 5...