CrossFit – Mon, Oct 27 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 1:30 Machine Choice – 10 Alternating Scorpions 10 Alternating Iron Cross Stretch 10 Down Dog to Up Dog 10 Down Dog Toe Touches :30 Glute Bridge Hold 2 Sets: For Quality 8 Barbell
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 – Fri, Nov 28 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Movement and Mobilization 2:00 Cardio Choice – :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs
CrossFit – Sun, Dec 14 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 3 Sets: For Quality 5 Inchworm Push-Ups 15 Glute Bridge Banded Pull Aparts 8/8 Suitcase Kettlebell Deadlifts :15/:15 Suitcase March Specific Barbell Prep / Loading to Working Weights 5 Bench Press @ 40% 3 Bench Press @ 45% 3 Bench Press
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
