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, Jun 30 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Active Pigeon Pose 5/5 Kettlebell Suitcase Deadlifts 10 Goblet Cossack Squats 3-5 Tuck Jumps Specific Barbell Prep 4 Back Squats @ 40% 2 Lateral PVC Pipe Jump Overs 4 Back Squats @ 50% 2 Lateral PVC Pipe Jump Overs
CrossFit – Sun, Jul 20 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Box Step-Ups 5/5 Pistol Box Step-Downs :10-:15 sec Single Arm Active Hang / Side 5/5 Single Arm Ring Rows w/5 sec hold on final rep at chest Specific Prep 6 Box Jumps 3 Jumping Pull-Ups with Controlled Lower 6
CrossFit – Tue, Aug 5 Warm-Up: 2-3 Sets: For Quality 300/250m Row 10 Kettlebell Deadlifts 10 Deep Lunge Mountain Climber 8 Scapular Pull-Ups 8 Ring Rows Gymnastics Strength (2 Rounds for reps) 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor
