CrossFit – Thu, Oct 16 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation :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 10/8 Push-Ups 8/8 Single-Leg Glute Bridge
CrossFit – Wed, Oct 15 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/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch General Prep: 2 Sets: 3
CrossFit – Tue, Oct 14 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — 2 Sets 10 Bootstrap Squats 8 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows Specific Prep 3 Hang Power Cleans
CrossFit – Mon, Oct 13 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classesOctober 13, 2025Open Gym 9-12. Warm-Up Flow (Checkmark) 10:00 minutes for Quality 1:00 Bike :30 Jump Rope 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings :15 Nose to Wall Handsant Hold 2 x 10m out and back
CrossFit – Sun, Oct 12 October 13, 2025 – Open Gym 8-12.Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-up (Checkmark) General Prep 2 Sets: For Quality :40 Echo Bike 10/10m Lateral Shuffle 8 Bar Kip Swings 8 Ring Rows 10 Air Squats :15 Wall Facing Handstand Hold Specific
