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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE
-THEN-
3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats
**5 MIN CAP on the 3 Rounds**
Workout
ThunderDome Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
ThunderDome Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
Accessory Work
Metcon (No Measure)
On Your Own Time
4 Rounds
5 Back Squats (Heavy)
w 50′ OH Plate Lunges 45,25
after each Set
~~~then~~~
4 Rounds
8/8 King Squats (Mod Heavy)
10 Air Squats
~~~then~~~
4 Rounds
8 Good Mornings (Heavy)
8 Heavy Straight Leg Sumo Deadlift
***Toes pointed Forward