CrossFit – Wed, Oct 29 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 2 Sets: For Quality 20 Lateral Line Hops :20 Down Dog Calf Gas Pedals :20 Wall Supported Handstand Hold :20/:20 Samson Lunge 2 Sets: For Quality :30 Jump Rope Practice 8 Bradford Press
CrossFit – Fri, Nov 14 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Chris Kyle 3 RFT 40 Kettlebell Swings @ 53/35# 40 Box Jumps @ 24/20″ 40 Clusters @ 65/45# 40 Elevated Push-Ups (Feet on Box @ 24/18″) Mobility (Checkmark) 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward
CrossFit – Thu, Jul 10 General Prep 1:30-2:00 Cardio Choice — 2 Sets: For Quality 5/5 Kettlebell Windmill 10 Alternating Single Arm Kettlebell Swings :20/:20 Single Arm Plank :10-:15 Hollow Hold :10 -:15 Prone PVC Pipe Presses 10 Scapular Pull-Ups “Sunshine” (AMRAP – Rounds and Reps) 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk
CrossFit – Sat, Jul 26 General Body Heat 2:00 – 3:00 Cardio Choice — 2 Sets 10 Bend and Bows 5 Inchworm to Hollow Hold (2sec on each) 10 Alternating Box Step-Ups 10 Alternating V-Ups + 10 sec Hollow Hold Warm-Up Game “PVC Chaos” Equipment: 1 PVC pipe per person * How to Play: Athletes
CrossFit – Mon, Aug 11 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 2 Sets x :15 Passive Hang + :15 Active Hang – General Movement Prep 3 Sets: For Quality 8/8 Single Leg Romanian Deadlift 8/8 Single Arm Kettlebell Front Rack Squat 6/6 Goblet
