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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Ephesians 4:2-6
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
200m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/26)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)