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Monday - Friday Afternoons
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Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Bird Dogs
8 Up-Downs
8/8 DB Arnold Press
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk 135,95(155,105)
*15 Cal Row/AB After Every Set
Alt the Rower and AB each round
-18:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)