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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 3 MINUTES RUNNING CLOCK…
:30 Slow pace on bike
:30 Sprint
-THEN-
AMRAP X 9 MINUTES
7/7 DB Single Arm Bent Over Row
25’ Bear Crawl
25’ Reverse Bear Crawl
7/7 DB Single Arm Thruster
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal AB/Row
15 Hand Release Push-up
2 Rope Climb
*Scaled RC is 15 Chin Ups
Finisher
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
HS Walk Play*
*Suggested Drills…
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk