CrossFit – Mon, Sep 8 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch — General Prep: 2 Sets: :30 Jump Rope 10 Hollow Rocks 10 Arch Rocks 12 Alternating Box Step-Ups 6-8 Bar Kip Swings 3-4
CrossFit – Wed, Sep 24 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:30 Row (:30 Easy, :30 Moderate, :30 Hard) :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30/:30 Couch Stretch – General Movement Prep 2 Sets: For Quality 16 Glute Bridge March 10 Dumbbell Cossack Squats (light DB’s) 10 Dumbbell Strict Press (light
CrossFit – Fri, Oct 10 Warm-up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8 Alternating Box Step-Ups + 4 Box Jumps 8/8 Single-Leg Barbell Romanian Deadlift 10 Dead-Bugs 10 Bird-Dogs Specific Deadlift Prep and
CrossFit – Sun, Oct 26 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Row 10 Cossack Squats 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps 10 Alternating Box Step-Ups Specific Barbell Prep Warm-Up Barbell Back Rack Reverse Lunges (From
CrossFit – Tue, Nov 11 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 2 Sets: For Quality 1:00 Cardio Choice 5/5 World’s Greatest Stretch 10 Down Dog Calf Gas Pedals 8-10 Reverse Nordic Curls, light range of motion :20 Wall Sit “Chad 1000X” (Time) For time: 1,000 weighted box
