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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
2 Shuttle Runs
20 Jumping Jacks
20 Mountain Climbers
10 Bootstrappers
5 Push Up to Pike
~~into~~
Grab a bar and start warming up for heavy thrusters
Weightlifting
Thruster (Work Up to a 1RM)
Every :90
3-3-3-2-2-1-1
No Squat Clean Thrusters on
1RM
Thrusters must begin from the top of the Power Clean Position.
No Thruster Push Jerks
Workout
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
SB Lunge Across 35,30(50,35)
5 SB Goblet Squats
SB Lunge Back
20 Sit Ups
20 DUs (30)