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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
CrossFit – Fri, Mar 29
Announcements
The Crucifixion WOD is this Saturday. I hope everyone can make it and participate. I will open the doors at 8am and will try to start running waves around 8:30am.
CrossFit ThunderDome – Location – CrossFit
Warm-up
Warm UP (No Measure)
2 Sets
10 PVC PAss Through
10 PVC Good Mornings
10 PVC Overhead Squats
10 PVC Sots Press
~~into~~
2 Sets w/empty bar
8 Hang Snatch
8 Overhead Squats
8 Push Up to Pike
Metcon
Metcon (Time)
~~20 Wall Ball 20,14(30,16)~~
→9,6,3
Overhead Squats 95,65(135,95)
Handstand Push Ups (Strict)
~~~20 Wall Ball~~~
→15,12,9
Overhead Squats 75,45(95,65)
Handstand Push Ups (HSPU)
~~~20 Wall Ball~~~
(Score is Time)
Please use the 15# bars if you are doing the workout as RX or Scaled.
*Scaled HSPUs are:
HSPU Dips
HS Hold :20
Strict DB Press