CrossFit – Wed, Nov 5 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads Specific Warm-Up: 5 Bench Press @ 40-50% 5
CrossFit – Fri, Nov 21 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets 200m Run 10 Ring Rows 8/8 Single Arm Dumbbell Deadlifts 8 Goblet Squats 10 Deep Lunge Mountain Climbers Specific Prep 2 Sets 10m A Skips + 10m B-Skips 6 Bar Kip Swings
CrossFit – Thu, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
CrossFit – Sat, Aug 2 General Body Heat 3 Sets: For Quality 200m Run 10 Alternating Arm Swings 10 Back Slaps 20 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang (From Pull-Up Bar) Barbell Primer 2-3 Rounds 3 Burpee Pull-Ups 5-7 Dumbbell Bench Press @ Building to Working Loads “Distributive Property” (Time) 10
CrossFit – Mon, Aug 18 Warm-Up (Checkmark) 2 Sets: 1:00 Row or Bike 25ft (7.5m) Crawling Lunge :15 Dead Hang + :15 Active Hang 5/5 Single Arm Upright Rows 5/5 Single Arm Strict Press — Then set-up and get into the the modifications for the strict pull-ups Gymnastics Strict Strength Development (5 Rounds for reps)
