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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
~~~~~
2 Rounds
20 Mountiain Climbers
10 PVC Pass Throughs
10 PVC Good Mornings
5 Push Up to Pike
~~into~~
2 Rounds w/empty bar
10 Scap Pulls
10 Hang Cleans
10 Strict Press
10 Front Squats
Workout
Metcon (4 Rounds for reps)
4 Min AMRAP
400,300m Row
20 KB Swings 53,35(70,44)
10 Hang Cleans
Max STOH 95,65(135,95)
~~rest 90 Seconds~~
4 Min AMRAP
800,600m AB
20 SDHP 53,35(70,44)
8 Burpees
Max Front Squats 95,65 (135,95)
~~rest 90 seconds~~
Repeat
Scoreis total STOH and Front Squats each round
Each round scored separately
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
2:00 Calf Smash (Each Leg)
(No Measure)