CrossFit – Thu, Oct 16 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 10/8 Push-Ups 8/8 Single-Leg Glute Bridge
CrossFit – Sat, Nov 1 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly
CrossFit – Mon, Nov 17 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30 Down Dog Calf Gas Pedals :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs General Prep 3 Sets: For Quality 3 High Hang Muscle Cleans 10 Behind the Neck Elbow Punch
CrossFit – Wed, Dec 3 Warm-Up Flow (Checkmark) General Prep: For Quality 2 Sets: 1:00 Row 1:00 Bike 1:00 Run 10 Alternating Box Step-Ups 100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells Specific Prep: Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique – 4-6 Dual Dumbbell Step-Overs (Focus
CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
