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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Thursday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
20 Singles
10 Scap Pull-Ups
5/5 DB Bent Over Row
1 ROUND
20 Fast Singles
10 Ring Rows
5/5 Single Leg DB RDL
1 ROUND
20 Slow Singles
10 Kip Swings
5/5 Single Leg and Single Arm DB Bent Over Row*
*Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
25 Double Unders (40)
10 Deadlifts 185,135(275,185)
10 Slam Balls 35,30(50,35)