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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
LINE DRILLS
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
~~Into~~
3 Rounds / Empty Bar
10 Hang Clean
10 Strict Press
10 Front Squats
Workout
Metcon (Time)
For Time
2 Rounds
20 Hang Cleans 115,75
25 DUs+10 Goblet Squats 53,35
20 Shoulder 2 OH
25 DUs+10 Goblet Squats
20 Alt DB Snatch 50,35
25 DUs+10 Goblet Squats
~~~~~~~~~~~~~~
800m Run
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
(No Measure)