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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
8 Shuttle Runs
5 Push Up to Pike
10 Scap Pulls
10 KB SDHP
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (No Measure)
15,12,9,6,3
Sit Ups
KB Twist – Each Side
KB Side Raises – Each Side
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Pedal
(No Measure)