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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 AB
2 Sets Down & Back
High Knees
Butt Kicks
Frankenstein Walks
~~~into~~~
2 Sets
4 Shuttle Runs
10 Air Squats
10 Jumping Lunges
Workout
Metcon (Time)
4 Rounds for TIme
400m Run
30 Air Squats
35′ Forward Lunges
35′ Reverse Lunges
*RX+ w/weight vest
Subtract 2 Air Squats for
each extra mile ran this week.
Metcon (Distance)
Miles for the Week