CrossFit – Wed, Oct 29 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 2 Sets: For Quality 20 Lateral Line Hops :20 Down Dog Calf Gas Pedals :20 Wall Supported Handstand Hold :20/:20 Samson Lunge 2 Sets: For Quality :30 Jump Rope Practice 8 Bradford Press
CrossFit – Fri, Nov 14 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Chris Kyle 3 RFT 40 Kettlebell Swings @ 53/35# 40 Box Jumps @ 24/20″ 40 Clusters @ 65/45# 40 Elevated Push-Ups (Feet on Box @ 24/18″) Mobility (Checkmark) 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward
CrossFit – Sun, Nov 30 Warm-Up Flow (Checkmark) General Prep 3 Sets 2:00 Cardio Choice 8/8 Single Arm Dumbbell Upright Row 8 Single Arm Dumbbell Strict Press + 15 sec Single Arm Overhead Hold (Each Arm) 8/8 Suitcase Contralateral Lunge w/ Knee Drive :15 Dead-Hang + :15 Active Hang 10 Ring Rows Go over all
CrossFit – Tue, Dec 16 Warm-Up Flow (Checkmark) Body Heat and Mobility 200m Run :30 Alternating Overhead Tricep / Lat Stretch :30 Bootstrap Squats :20/:20 Samson Stretch :30 Childs Pose :30 Glute Bridges @ 3030 Tempo :30 Extended Plank Reverse Bridge General Prep 2-3 Sets: For Quality 9/7 Calorie Bike 8 Goblet Cossack Squats 8
CrossFit – Thu, Jan 1 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality @ Progressive Intensity and Loading 8/6 Calorie Bike 8/8
