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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
Warm-up
CF TD Run (No Measure)
200m Run
2 Rounds
10 Push ups
10 Sit Ups
10 Air Squats
10 Jumping Lunges
High Knees / Butt Kicks
Workout
Metcon (Time)
50 Reps of Each for Time
Push Ups
Sit Ups
Wall Balls 20,14
Cals on Rower or AB
C&J 115,75
V-Ups
Burpees
*Athletes have an option to choose one movement and replace it with a mile run. This mile run can be completed as a whole or as two 800m Runs.
(Score is Time)
May Challenge (AMRAP – Rounds)
1 Mile Run
40 Air Squats
20 Push ups
10 Pull Ups