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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Turf to Turf and Back (60′)
4 Shuttle Runs
Lunge + Twist
High Knees
Butt Kickers
Frankenstein Walks
Skip
4 Shuttle Runs
~~into~~
2 Sets w/empty bar
8 Hang Clean
8 Thrusters
8 Kip Swings
8 Push Up to Pike
Workout
Metcon (Time)
For Time
21-15-9
Thrusters 75,55(95,65)
Burpees Over the Bar
Pull Ups (Chest to Bar)
Post-Workout Strength
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – :40 Alt. Seated Arnold Presses
MIN 2 – :40 DBL DB OH Hold*
*Stand for DBL DB Hold.
(No Measure)