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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
CFTD HS (No Measure)
Tabata
Jumping Jacks
Good Mornings
Squat Holds
Air Squats
Tabata
Mountain Climbers
Sit Ups
Push Ups
Hand Stands
Workout
Metcon (Time)
2 Rounds:
30 DB HC&J 50/35
10 Burpees
30 Alt. DB Snatch
10 Burpees
30 DB Goblet Squats
10 Burpees
The DB HC&J are done with a single DB and will be split 1/2 and 1/2 on each arm but splitting the reps up however liked. Example 5/5 until 15 are complete for each arm. One head of the DB must touch the ground between reps on the Snatch.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)