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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
2 Sets
20 Mountain Climbers
5 Inch Worms
5 Pike Push Ups
10 Air Squats
~~into~~
2 Sets w/empty bar
20 Jumping Jacks
8 Hang Cleans
8 Strict Press
8.Front Squats
Workout
Metcon (2 Rounds for reps)
6 Min AMRAP
12 Power Cleans135,85(165,105)
12 Shoulder to Overhead
12 Front Squats
Max Bar Facing Burpees
~~Rest 2 Min~~
Repeat
~~Rest 2 Min~~
Establish 1RM (6 Min Cap)
Score each Round seperately
(Score is total BFB)
Strength
Metcon (Weight)
6 Min / Establish 1RM
1 Deadlift
+
1 TNG Power Clean
+
1 Hang Clean
+
1 Shoulder to Overhead
Optional Finisher
Metcon (No Measure)
2-3 SETS
6-8 Planch Push Ups
6-8 ALt Pull Ups
:30 L-Sit Hold (combined)
(No Measure)