CrossFit – Sun, Nov 9 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice – 2 Sets 10 Down Dog Toe Touches 8/8 Quadruped Throacic Rotations – 2 Sets: For Quality 8 Bradford Press with Lockout 6 Scapular Pull-Ups 6 Ring Rows 10 Cossack Squats
CrossFit – Tue, Nov 25 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 2 Sets: 5 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 5 Barbell Good Mornings 5 Back Squats 3 Tempo Front Squats (2 Count Down + 2 sec Pause)
CrossFit – Thu, Dec 11 Warm-Up Flow (Checkmark) General Prep 2 Rounds: For Quality 1:00 Row 10 Alternating Step-Ups + 5 Box Jumps 5 Walking Inchworm To Hollow Hold 15 Banded Good Mornings :20/:20 second Side Plank 10 Hollow Hold 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings Specific Prep 4 Sets Building to 75%
CrossFit – Sat, Dec 27 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) General Prep 2 Sets: 1:00 Cardio Choice 10 Alternating Box Step-Ups 5/5 World’s Greatest Stretch
CrossFit – Mon, Jan 12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Box Step-Ups -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Power Snatch (Every 2:00 x 5 Sets @ 70%+ 1.1.1.1
