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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
200m Row
8 Bootstraps
8 Cossack Squats
8 Push-Up to Pike
~~into~~
2 Sets
4 Shuttle Runs
8 Med Ball Thrusters
:20 Handstand Hold
8 V-Ups
Strength
Back Squat (5-5-5-3-3)
E2MOM
*Weight starts Moderate, building to Heavy. Perfect mechanics.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
7 Handstand Push-Ups
20 Wall Balls 20,14
25 Sit-Ups
200m Run
(Score is Rounds + Reps)