CrossFit – Sat, Oct 18 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes 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
CrossFit – Mon, Nov 3 Warm-Up Flow (Checkmark) 1:30 Bike – 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the Dual Kettlebell Front Rack Carry Primer: 1 Rope Climb 50ft (15m) Dual
CrossFit – Wed, Nov 19 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight) 5/5
CrossFit – Fri, Dec 5 Mobility (Checkmark) 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon Optional Accessories (Checkmark) For Quality 3 Sets: 10-12 Glute Bridge
CrossFit – Sun, Dec 21 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 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind
