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
CrossFit – Mon, Dec 8 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: :30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.) :30 Cossack Squats :30 Inchworm Push-Ups :20 Bear Plank
CrossFit – Wed, Dec 24 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 Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward
CrossFit – Fri, Jan 9 Michael (Time) 3 Rounds 800M Run 50 Back Extensions 50 Ab-mat Sit-ups L2: 800M Run 35 Back Extensions 35 Abmat Sit-ups L1: 400M Run 25 PVC Pipe Good Mornings 25 Abmat Sit-ups Rx+: 20/14# Vest on Run Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest
CrossFit – Sun, Jan 25 Warm-Up Flow (Checkmark) General Prep: 2 Sets: For Quality 1:00 Cardio Choice 8/8 Single Leg Kettlebell Deadlifts 8/8 Single Leg Hip Thrust off Bench :20 Dead-Bugs :20 Ring Plank Specific Prep 3 Sets 5 Sumo Deadlifts, Building to Working Loads 5/5 Single Leg Hip Thrust off Bench 5 Ring Push-Ups
