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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Slam Ball G2OH
10 DB Burpees
10 DB Bent Over Rows
– 10 Minute CAP –
Recovery Workout
Metcon (3 Rounds for time)
3 RFT
800m Run-700m Row-1300m AB
30 DUs(50)
25 Slam Balls 35,30(50,35)
20 Box Jump Overs 24,20
10 DB Devil’s Press 35,25(40,30)
3 Rounds each for time
RX & Scaled will have a 10m-CO
RX+ will have an 9 Min Cut Off
The next round will start at the end of the Cut Off time
Rnd 1 starts with a run
Rnd 2 starts with a row
Rnd 3 starts with AB
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching