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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
10-12-15
CrossFit ThunderDome – CrossFit
Warm-up
1 (No Measure)
10 Minutes stretching
& Joint Mobility
5 Burpees added to each round
for each athlete not signed in
Group Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min 1+
Deadlift 225,135(315,185)
Wall Ball 20,16(30,20)
SDHP 53,35(70,53)
200m run AFTER rounds
4,6,8,10,12…etc.
Metcon (No Measure)
TABATA
Sit Ups
Plank
V-Ups
Flutter Kicks