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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Row
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups
:20 Hollow Rock
3 Strict Pull-ups
~then~
2 Rounds (After setting up for the WOD)
100m Row
8 Plate Thrusters
5 Pull Ups
Workout
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-