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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
10-28-15
Announcements
1 Timothy 1: 14-17
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
Weightlifting
Strict Press (3×5)
3 Sets of 5 Reps @ Established weight
Each Week increase weight by 5lbs
Metcon
Metcon (Time)
10-1
Hang Cleans 115,75(155,95)
Push Press – Same
KB Snatch 53,35(70,44)
3 Burpees every 3 minutes