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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Sunday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)