CrossFit – Sun, Nov 2 Warm-Up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Leg Single Arm Dumbbell Romanian Deadlift 6 Minutes Form and Practice Sumo Deadlift, Close Grip Bench and Renegade Rows – Specific
CrossFit – Tue, Nov 18 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 250/200m Row (easy) – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 250m Row (Workout Pace) – 2 Sets: For Quality 6 Alternating Box Step-Ups + 4 Box Jumps 10
CrossFit – Thu, Dec 4 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow 5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at
CrossFit – Sat, Dec 20 Saturday Community WOD (Time) 4 Rounds for Time 400m Up the Hill Run 21 Wall Ball Shots 15 Kettlebell Swings 9 Burpees RX 20/14; 53/35
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
