CrossFit – Mon, Nov 17 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30 Down Dog Calf Gas Pedals :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs General Prep 3 Sets: For Quality 3 High Hang Muscle Cleans 10 Behind the Neck Elbow Punch
CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
CrossFit – Tue, Jul 29 General Prep 2 Sets: 1:00 Bike 10 Down Dog Toe Touches 10 Dual Dumbbell Deadlift 10 Dual Dumbbell Front Squats 5 No Jump Burpees Specific Barbell Prep 2 Sets: 3 Tall Muscle Cleans 3 Front Squats 3 Press in Split 3 Hang Power Clean 3 Hang Squat Cleans 3 Split
CrossFit – Thu, Aug 14 Warm-Up Flow (Checkmark) General Prep and Mobility 2 Sets: 200m Run or 250/200m Row :30/:30 Couch Stretch :30 Quadruped Adductor Rock Back 5/5 Samson Lunge – Primer Perform @ 80-85% Effort 200m Run 10 Air Squats 200/150m Row “Billy’s Big Day” (Time) 5 Sets: For Time 400m Run 30 Air
CrossFit – Sat, Aug 30 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans 8 Barbell Strict Press 10 Deep Lunge Mountain Climbers 4 No Jump
