CrossFit – Fri, Sep 19 Robbins (Time) 6 Rounds For Time: 400M Run 30 Burpees RX: Wear vest: 20/14# Mobility (Checkmark) PRVN Mobility #7 1:00 Barbell Adductor Stretch 1:00/1:00 Couch Stretch 1:00/:100 Scorpion Stretch 1:00 Child’s Pose Optional Accessories (Checkmark) 4 Sets: For Quality 10-12 Glute Ham Raises :15/:15 Copenhagen Plank :15/:15 Star Plank Rest
CrossFit – Sun, Oct 5 Warm-up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10/10 Single Leg Glute Bridges Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-65% 3 Bench Press @
CrossFit – Tue, Oct 21 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 8 Alternating Box Step-Ups + 4 Box Jumps 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10 Deep Lunge Mountain
CrossFit – Thu, Nov 6 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 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 8/8 Single-Leg Glute Bridge March 8 Goblet Squats (light
CrossFit – Sat, Nov 22 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality :30 Bike :15 Transition :30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press) :15 Transition :30 Wall Supported Handstand Hold :15 Transition :30 Alternating
