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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Row/Tabata (No Measure)
Row 500m
Tabata
Lat Lunges
Burpees
Jumping Jacks
Air Squats
Tabata
Mountain Climbers
Push Ups
Sit Ups
Air Squats
Strength
Push Jerk (20 mins. to find your 3RM Push Jerk.)
Workout
Metcon (Time)
Row 300m/AB 600m
~~~~~~~~~~~~~~~~~~
4 Rounds
10 OHS 95,65 (115,85)
30 DU’s (50)
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Row 300m/AB 600m
*Scaled DU’s is 30 Heavy Rope.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
(No Measure)