CrossFit – Sun, Sep 7 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations General Prep 8:00 for Quality 8 Inchorm Push-Ups 12 Glute Bridge Banded Pull-Aparts 16 Alternating V-Ups 8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight) 12 Alternating Dumbbell Hang
CrossFit – Tue, Sep 23 Warm-Up Flow (Checkmark) Body Heat and Mobility :30/:30 Active Pigeon Stretch :30/:30 Samson Lunge :15/:15 PVC Front Rack Mobility :30/:30 Band-Assisted Lat Stretch – General Warm-Up 2 Sets: For Quality 8 Barbell Romanian Deadlifts 8 Tall Muscle Cleans 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows 10 Alternating Down Dog
CrossFit – Thu, Oct 9 Warm-Up (Checkmark) General Warm-Up: 2:00 Cardio Choice – 2 Sets 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows 12 Deep Lunge Mountain Climbers 10 Down Dog Toe Touches 8/8 Quadruped Throacic Rotations – 2 Sets: For Quality 8 Bradform Press with Lockout 4 No Jump Burpees 4 Jump Pull-Ups with
CrossFit – Sat, Oct 25 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Saturday Community WOD (Time) 3 Rounds for Time 200m Run 10 Alternating Dumbbell Clean and Jerks 50/35 200m Run 21 American Kettlebell Swings 53/35 12 Pull-Ups
CrossFit – Mon, Nov 10 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Movement and Mobilization 2:00 Cardio Choice – :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs
