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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Tue, Feb 6
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm Up / DLHCFS1 (No Measure)
2 Sets
15 Toe Touch Jumping Jacks
4/4 Shinbox Extensions
2/2 Pigeon Pose
8 Air Squats
5 Push Up to Pike
~~into~~
2 Sets w/empty bar
8 Deadlifts
8 Hang Muscle Clean
8 Front Squats
8 Broad Jumps
Metcon
Metcon (4 Rounds for calories)
3:00 AMRAP for 4 Sets
8 C&J 135,85(155,105)
8 Front Squats
Max Cals on Rower or Ski
~~Rest 1:15 b/t Sets~~
(Score each Set Separately)
Weightlifting (Optional)
Weightlifting (No Measure)
4×5 of a Complex
Squat Clean + 2 Reverse Lunges
Superset with
4×10 HEAVY Goblet Squats
~~then~~
Back Squat
2×10 Moderate Weight
5×5 Heavy
2×10 Moderate