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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Psalms 109:21-27
Warm-up
Warm-up (No Measure)
200m Run
Into…
3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats
Into…
200m Run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-6-9-12…etc
Hang Power Clean*
12/10 Cal Bike**
*Barbell weight decreases thru the workout…
3-6-9 @ 135,95 (185,135)
12-15-18 @ 115,75 (155,105)
and beyond @ 95,65 (135,95)
**Bike stays at 12/10 every round
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)