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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
4 Shuttle Runs
5 Inchworms w/ push up
8 MB Cleans
8 MB Strict Press
~~into~~
2 Rounds
5 Wall Ball w/ pause at the bottom
5 Box Jumps
5 Up Downs
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES*
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)
*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.
**HS Options…
Beginner: Pike Hold from a Box or DB Press and Hold
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk
(No Measure)
Workout
Metcon (Time)
3 Rounds for Time
200m Run (400m Run)
20 Wall Ball 20,14 (25)
20 Box Jumps 24,20 (25)
~~~~~~~~
200m Run (400m Run)
(16 Min Cut Off for RX+ Only)