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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Galatians 5:13-26
Warm-up
CFTD HS (No Measure)
Tabata
Jumping Jacks
Good Mornings
Squat Holds
Air Squats
Tabata
Mountain Climbers
Sit Ups
Push Ups
Hand Stands
Strength
Shoulder Press (Build to a 2RM Strict Press)
ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press*
*Testing week for start of strength cycle
(Score is Weight)
Workout
Metcon (Time)
BIG DADDY (For Time)
15-10-5
Dumbbell Front Squats (2×40/25)
Assault Bike Calories (Ladies 12-8-4)
-Rest 1:1-
15-10-5
Assault Bike Calories (Ladies 12-8-4)
Burpee over Dumbbells
-Rest 1:1-
15-10-5
Burpees over Dumbbells
Dumbbell Front Squats (2×40/25)
***Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
These couplets will push our intensity and total body fatigue as we have an even mix of gymnastic push, squatting, and cardio.