CrossFit – Fri, Oct 3 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 Fold Optional Accessories (Checkmark) 3 Sets: For Quality 10 Ring V-Outs 12 Ring Face Pulls 15 Wall Tibialis Raises Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups 1000m Run
CrossFit – Sun, Oct 19 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2-3 Sets: For Quality :15 Dead-Hang + :15 Active Hang 20 Plank Shoulder Taps 10 Alternating V-Ups 6 Kipping Swings 8 Bulgarian Ring Rows Gymnastics Practice (10 Rounds for reps)
CrossFit – Tue, Nov 4 Warm-Up Flow (Checkmark) General Prep and Mobility 2:00 Cardio Choice – 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Tall Muscle Snatch 5 Overhead Squats 5 Snatch Lands to Power Position Barbell Primer w/empty barbell 3 Dip Shrug High Pull 3 High
CrossFit – Thu, Nov 20 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality :30 Jump Rope (Singles / Doubles / Boxer Shuffle) 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 8 Bar Kip Swings 4 Strict
CrossFit – Sat, Dec 6 Warm-Up Flow (Checkmark) General Prep + Specific Prep and Flow 200m Run 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :10/:10 PVC Pipe Prayer Stretch – Empty Barbell 2 Sets: 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Hang Power Snatch 10 Alternating V-Ups or V-Ups
