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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 MINUTE CLOCK
1:30 Row (MOD PACE)
~~~Into~~~
2 ROUNDS
10 Bootstraps
10 Alt. Cossack Squats
10 Push-Up to Pike
~~~Into~~~
2 ROUNDS
6 Lunge + Lunge + Air Squat
6 Slamball G2O
30 Crossbody Mountain Climbers
Workout
Metcon (AMRAP – Reps)
For Reps
5 Min
Max Cals on AB / Rower
~~into~~
5 Min AMRAP
15 Slam Balls 35,30(50,35)
10 Slam Ball Front Squats
5 Jumping Air Squats
~~into~~
5 Min
Max Cals on AB / Rower
*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.
(Score is Total Reps)
Strength
Back Squat (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
12-10-8-6-4-2-1-1
Increase weight each set
2-6-10
Decrease weight each set
(Score is 1×1 Weight)
Week 1 of 9