CrossFit – Sat, Sep 13
CrossFit – Sat, Sep 13
CrossFit – Sat, Sep 13
CrossFit – Mon, Sep 29 Warm-up Flow (Checkmark) General Warm-Up: 2-3 Sets: 1:30 Bike (:45 Easy, :30 Moderate, :15 Hard) 8/8 Single Leg Barbell Romanian Deadlifts :10/:10 Single Leg RDL Iso Hold 10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest 10 Alternating Scorpions 8 Hollow Ups 8 Arch Ups 10
CrossFit – Wed, Oct 15 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch General Prep: 2 Sets: 3
CrossFit – Fri, Oct 31 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes The Jackel For Time 1 Mile Run 200 Weighted Box Step-Ups (25/15#; 24/20″) 150 Ball Slams (20/14#)*** 100 Push-Ups 50 Burpees ***Replace ball slams with front squats using wall balls*** Mobility (Checkmark) 1:00 Barbell Adductor Stretch
CrossFit – Sun, Nov 16 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Bike 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Push-Ups 5 Push-Ups Specific Warm-Up: 5 Close Grip Bench Press @ 40-50% 5 Close Grip
