CrossFit – Thu, Sep 11 Warm-Up (Checkmark) Mobility Prep and Activation 1:00 Row :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 Barbell Romanian Deadlifts 8 Hollow Rocks 8 Alternating V-Ups 12 Air Squats — Primer (1
CrossFit – Sat, Sep 27 Warm-Up (Checkmark) General Prep 400m Group Run — 2 Sets: For Quality :30 Jump Rope 6/6 Single Arm Ring Rows 6 Strict Knees to Chest 10 Abmat Sit-Ups – Specific Skill Work and Primer Rope Climb Technique and Practice – Primer 20 Double Unders :15 Forearm Plank 1 Rope Climb
CrossFit – Mon, Oct 13 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classesOctober 13, 2025Open Gym 9-12. Warm-Up Flow (Checkmark) 10:00 minutes for Quality 1:00 Bike :30 Jump Rope 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings :15 Nose to Wall Handsant Hold 2 x 10m out and back
CrossFit – Wed, Oct 29 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 2 Sets: For Quality 20 Lateral Line Hops :20 Down Dog Calf Gas Pedals :20 Wall Supported Handstand Hold :20/:20 Samson Lunge 2 Sets: For Quality :30 Jump Rope Practice 8 Bradford Press
CrossFit – Fri, Nov 14 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Chris Kyle 3 RFT 40 Kettlebell Swings @ 53/35# 40 Box Jumps @ 24/20″ 40 Clusters @ 65/45# 40 Elevated Push-Ups (Feet on Box @ 24/18″) Mobility (Checkmark) 1:00/1:00 Scorpion Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00 Standing Forward
