CrossFit – Wed, Nov 12 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — 2 Sets: For Quality :15/:15 Active Hang + Passive Hang 8 Bradford Press with Lockout 6 Inchworm Push-Ups 10 Alternating V-Ups :10 Hollow Hold Specific Barbell Prep 2 Sets 5
CrossFit – Tue, Jul 8 General Prep 2 Sets: For Quality 200m Run or 15/11 Calorie Echo Bike 30 sec Jump Rope Practice :15 Dead-Hang + 15 Active Hang 8-10 Bar Kip Swings 8-10 Ring Rows or 6/6 Single Arm Ring Rows Then go through BMU progressions: –Box Transition BMU –Banded BMU “Boone’s Gauntlet” (2
CrossFit – Thu, Jul 24 Warm-Up 3 Sets: For Quality 200m Run / 1:00 Bike / 1:00 Row* 10 Knee Hug + Lunge and Twist 8/8 Inverted Hamstring Stretch 10 Standing Calf Raise with 2 sec Iso Hold at top *Each Set Switch on either the bike, run, or row “Only Diesel” (6 Rounds for
CrossFit – Sat, Aug 9 Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
CrossFit – Mon, Aug 25 Warm-Up (Checkmark) Mobility, Body Heat, and Activation 25/20 Calorie Row @ Easy Pace :30 Alternating Overhead Tricep / Lat Stretch :30 Child’s Pose :20 Extended Plank Reverse Bridge 8/8 Quadruped Thoracic Rotations Specific Prep 2 Sets: For Quality 12/9 Calorie Row 9 Kettlebell Swings (Set 1: Russian, Set 2: American)
