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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
1 Timothy 6:6
Warm-up
Warm-up (No Measure)
1 ROUND
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips
2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold
2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups
*For athletes not getting upside down- :30 Plank on hands
Workout
Metcon (Time)
Partner WOD
100 Wall Ball 20,14
200m Run
80 Wall Ball
200m Run
80 Cals on Rower
60 Wall Ball
200m Run
40 Wall Ball
200m Run
20 Wall Ball