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
CrossFit – Thu, Nov 27 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep Note: this is meant to be quick, simple and to the point. 250/200m Row or 200m Run – 10 Alternating Arm Swings 10 Alternating Overhead Lat /Tricep Stretch :20/:20 Samson Lunge Stretch – 2
CrossFit – Sat, Dec 13 Saturday Community WOD (AMRAP – Rounds and Reps) Let’s help Tessa out with those burpees! 25:00 AMRAP w/ a Partner 20 Dumbbell Goblet Squats 20 Dumbbell Box Step Overs 20 Dumbbell Push Press 10 Burpees Hill Run RX 50/35 – 1 Dumbbell P1 completes 20 reps while P2 rests, then
CrossFit – Mon, Dec 29 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) eneral Prep 2 Sets: For Quality 4/4 World’s Greatest Stretch (Slow and Deliberate) 8/8 Single
CrossFit – Wed, Jan 14 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:30 – 1:00 – :30 Row (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps *The goal here will be to target the 1:00 Row
