CrossFit – Mon, Oct 20 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 12/9 Calorie Row 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Air Squats Specific General 2 Sets: 12/9 Calorie Row 10 Bradford
CrossFit – Wed, Nov 5 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads Specific Warm-Up: 5 Bench Press @ 40-50% 5
CrossFit – Fri, Nov 21 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets 200m Run 10 Ring Rows 8/8 Single Arm Dumbbell Deadlifts 8 Goblet Squats 10 Deep Lunge Mountain Climbers Specific Prep 2 Sets 10m A Skips + 10m B-Skips 6 Bar Kip Swings
CrossFit – Sun, Dec 7 Warm-Up Flow (Checkmark) General Prep 2 Sets: Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes) 10 Pause Goblet Cossack Squats (1-2 sec on Each Rep) 5/5 Single Arm Strict Press :20 Down Dog Hold Specific Prep 200m
CrossFit – Thu, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
