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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Scap Push-Ups → Push-Ups → Plate PU
10 Scap Pull-Ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 Front Rack Reverse Lunges 65,45(95,65)
30 HSPU *descending reps*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
Scaled HSPU is Dbl DB Strict Press 40,30
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.