CrossFit – Sun, Oct 26 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Row 10 Cossack Squats 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps 10 Alternating Box Step-Ups Specific Barbell Prep Warm-Up Barbell Back Rack Reverse Lunges (From
CrossFit – Sat, Oct 25 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Saturday Community WOD (Time) 3 Rounds for Time 200m Run 10 Alternating Dumbbell Clean and Jerks 50/35 200m Run 21 American Kettlebell Swings 53/35 12 Pull-Ups
CrossFit – Fri, Oct 24 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep and Mobility 2:00 Cardio Choice – 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Tall Muscle Snatch 5 Overhead Squats 5 Snatch Lands
CrossFit – Thu, Oct 23 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Puppy Dog Pose 2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold :30/:30 Active Pigeon Pose General Prep 2 Sets: For Quality 9/7 Calorie
CrossFit – Wed, Oct 22 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 20 Lateral Line Hops :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality :30 Jump
