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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
CF TD Short (No Measure)
2 Rounds
20 Mountain Climbers
15 Push Ups
15 Sit Ups
20 Jumping Jacks
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)