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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
60′ Bear Crawls
20 Mountain Climbers
10 Up Downs
8 Push Up to Pike
~~into~~
2 Sets w/empty bar
10 Hang Muscle Cleans
10 Strict Press
10 Scap Push Ups
10 Air Squats
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
At the start of rounds 2-5, athlete will pick up where they left off on the previous round.
Strength
Bench Press (8-6-4-6-8)
Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.
Increase weight as rep count decreases and then increase weight as reps increase.
(Score is Weight)