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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
~~into~~
3 Rounds
5 Barbell Deadlifts
5 High Pulls
5/5 Elbow Punches
5 Strict Press
5 Up Down + High Jump
*First round with a PVC, then move to a barbell.
Strength
Clean and Jerk (Heavy 1-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here