CrossFit – Tue, Oct 7 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 8 Medball Deadlifts + 8 Medball Front Squats 10 Medball Straight Leg Sit-Ups 10 Deep Squat Thoracic Rotations Specific Warm-Up: 5 Back Squats @ 50-55% 5 Back Squats@ 55-60% 3 Back Squats @ 60-65% – Then Load to Working
CrossFit – Thu, Oct 23 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Puppy Dog Pose 2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold :30/:30 Active Pigeon Pose General Prep 2 Sets: For Quality 9/7 Calorie
CrossFit – Sat, Nov 8 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 400m Group Run – 2 Sets: For Quality 10 Down Dog Calf Gas Pedals 10 Air Squats 10 Alternating Box Step-Ups + 5 Box Jumps 6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American
CrossFit – Mon, Nov 24 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 400m Run – 2-3 Sets 5/5 World’s Greatest Stretch 10 Knee Hug + Lunge and Twist 5 Barbell Strict Press + 5 Barbell Push Press 5 Press in Split 2 Split Jerks with Pause
CrossFit – Wed, Dec 10 Warm-Up Flow (Checkmark) Body Heat and Mobility 2:00 Cardio Choice – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 2 Sets: For Quality 20 Lateral Line Hops or 2-3 Shuttle Runs 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10
