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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
“I go, You go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.
ON A 10:00 RUNNING CLOCK…
200m Team Jog (run together)
40 KB Swings
40 Air Squats
40 Plate Ground to Overhead
40 Up Downs
40 Plate Push Press
40 Sit Ups
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls 20,14
20 Box Jumps 24,20
25 Cal Row
30 Wall Balls 20,14
30 Box Jumps 24,20
25 Cal Row
50 Wall Balls 20,14
50 Box Jumps 24,20
25 Cal Row
-20:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)