CrossFit – Sat, Nov 8 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 400m Group Run – 2 Sets: For Quality 10 Down Dog Calf Gas Pedals 10 Air Squats 10 Alternating Box Step-Ups + 5 Box Jumps 6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American
CrossFit – Mon, Nov 24 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 400m Run – 2-3 Sets 5/5 World’s Greatest Stretch 10 Knee Hug + Lunge and Twist 5 Barbell Strict Press + 5 Barbell Push Press 5 Press in Split 2 Split Jerks with Pause
CrossFit – Wed, Dec 10 Warm-Up Flow (Checkmark) Body Heat and Mobility 2:00 Cardio Choice – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 2 Sets: For Quality 20 Lateral Line Hops or 2-3 Shuttle Runs 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10
CrossFit – Fri, Dec 26 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Closed (Checkmark)
CrossFit – Sun, Jan 11 Warm-Up Flow (Checkmark) General Prep: 3 Sets: 1:00 Cardio Choice 6-8 Inchworm Push-Ups 16 Bear Plank Shoulder Taps 10/10 Single Leg Glute Bridges 12 Glute Bridge Banded Pull-Aparts Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-60% – Then Load to Working
