CrossFit – Wed, Oct 22 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 20 Lateral Line Hops :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality :30 Jump
CrossFit – Fri, Nov 7 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Rowing Technique and Form :30 Arms Only :30 Body and Arms :30 Hinge + Legs :15 Half Strokes :15 Full Strokes — 2 Sets: For Quality :20/:20 World’s Greatest Stretch 10 Hollow Rocks :10 Hollow Hold
CrossFit – Sun, Nov 23 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Goblet Cossack Squats :15/:15 Single Arm Kettlebell Overhead Hold 10 Hollow Rocks :10 Hollow Hold Specific Barbell Prep Warm-Up Barbell Back Rack Reverse Lunges (From the
CrossFit – Tue, Dec 9 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:00 – 1:30 Cardio Choice (Ideally Bike) :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds 3
CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
