CrossFit – Tue, Sep 9 Warm-Up (Checkmark) General Prep 400m Group Run — 8 minute EMOM, Rotate each minute: Minute 1: 10m A Skips + 10m B-Skips Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks Minute 4: :40
CrossFit – Thu, Sep 25 General Warm-Up (Checkmark) 3 Sets 1:00 Echo Bike 8 Inchworm to Hollow Body15 Hollow Body Banded Pull Overs10 reps each – Bent Over I-T-Y Raise with light plates10 Glute Bridge Marches with 2s Pause at Top5/5 Archer Ring Rows Handstand Walk (6 Rounds for reps) Every 90 seconds x 6
CrossFit – Sat, Oct 11 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Row 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Arm Dumbbell High Pull 5/5 Single Arm Dumbbell Strict Press Specific Prep 2 Sets: 4 Floor Press 6 GHD Sit-Ups 6 Alternating Dumbbell
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
