CrossFit – Sun, Sep 28 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations – General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 6 Behind the Neck
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 – Thu, Oct 30 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes “Redrum” (10 Rounds for reps) Every 3:00 x 10 Sets 9/7 Cal Bike 9 American Kettlebell Swings @53/35# 9/7 Cal Row 50/50ft (15/15m) Single Arm Overhead Carry Level 2: Every 3:00 x 10 Sets 8/6 Cal
CrossFit – Sat, Nov 15 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 2 Sets: 20 Lateral Line Hops 10 Box Step-Ups 10 Bend and BowsLateral Line Hops 1 Wall Walk + :15 Wall Facing Handstand Hold 8 Bar Kip Swings 4 Jumping Pull-Ups 4-5 Pike Push-Ups (Without Box,
CrossFit – Mon, Dec 1 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:00 Cardio Choice :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Alternating Scorpions General Movement Prep For Quality 2 Sets: 20 Lateral Line Hop or Bar Hops 4 Inchworm Push-Ups 8/8 Single-Leg Glute Bridge March 4 Tall Muscle Cleans 4 Strict
