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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Air Squats
5 Back Squats (empty bar)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats
5 Toes Elevated Squats
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats 105,75(135,95)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad