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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Come in and get your warm up done on your own!
2 Rounds
10 Toe Touch Jumping Jacks
10 Air Squats
Butt Kicks – across
High knees – back
Side Shuffle – across/back
5 Push Up to Pike
Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
Mile Run (together)
20 Rounds of Cindy
(I go You Go)
Mile Run (together)
1 Round of Cindy is
5 Pull Ups
10 Push Ups
15 Air Squats