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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
“You go, I go” partner, chipper style warm-up.
IN TEAMS OF 2…
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)
10 Minute Cap
Workout
Metcon (Time)
3 Rounds w/partner
400m Run
40 SBWB ➡️WB➡️AS
30 Burpees
30 Box Jumps 24,20
SB 35,30 & WB 20,14
Round 1 Both partners run together sharing one SB then split 40 SBWB.
Round 2 Both partners run together sharing one MB then split 40 WB.
Round 3 Both partners run together carrying nothing then split 40 Air Squats.
The Burpees and box Jumps are split each round however the partners choose.