Transform Yourself Today!
Call Now : 281-802-6907
Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS w/1 DB
12 PVC Pass Thru
10 Hollow Rocks
8 DB Curls
8 DB Strict Press
4 Shuttle Runs
~~into~~
2 Rounds
4 Up Downs
8 PVC OH Lunge-Lunge-Squat
5 Push Up to Pike
Strength
Overhead Squat (5-5-5*)
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
12 Alt. DB Snatches
50ft OH Walking Lunges*
12 Alt. DB Snatches
30 Double Unders (48)
*25ft out *L, 25ft back *R
DB weight – 40,25(50,35)
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)