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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
11-11-14
Main – CrossFit
Warm-up
ThunderDome (No Measure)
200m Run
2 Rounds
15 Singles Left Leg
15 Singles Rgt Leg
15 Alternating Legs
20 Mountain Climbers
10 Push Ups
10 V-Ups
2 Sampson Stretches (15 Sec Hold)
Weightlifting
Front Squat (+10 lbs)
Metcon
Metcon (Time)
Chipper
25 Back Squats 95,65
25 DU’s (60 Singles)
25 Hang Cleans 95,65
25 Push Press 95,65
5 Burpees
25 SDHP 53,35
25 Front Rack Lunges 95,65
25 DU’s (60 Singles)
25 Pull Ups