CrossFit – Mon, Sep 15 Warm-Up Flow (Checkmark) Body Heat and Mobility 500m Row :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) General Warm-Up 2 Sets: For Quality 6 Tall Muscle Cleans 6 Barbell Good Mornings 6 Quarter Squat Reactive Jumps 6 Box Jumps Barbell Primer 3-4 Sets: Clean
CrossFit – Wed, Oct 1 Warm-up Flow (Checkmark) General Warm-Up 8-12 EMOM, 2-3 sets Minute 1: Cardio Choice Minute 2: 10 Russian Kettlebell Swing + 10 Goblet Squats Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in Minute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon Stretch Round 2: :20/:20 World’s Greatest Stretch
CrossFit – Fri, Oct 17 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 400m Run :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep: 2 Sets: For Quality 5/5 Single
CrossFit – Sun, Nov 2 Warm-Up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Leg Single Arm Dumbbell Romanian Deadlift 6 Minutes Form and Practice Sumo Deadlift, Close Grip Bench and Renegade Rows – Specific
CrossFit – Tue, Nov 18 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 250/200m Row (easy) – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 250m Row (Workout Pace) – 2 Sets: For Quality 6 Alternating Box Step-Ups + 4 Box Jumps 10
