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 – Fri, Dec 19 Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 20 Line Hops (Lateral / Forward and Back) 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups Specific Prep 2 Sets: :30 Double Unders or Double Under Practice 6 Russian
CrossFit – Sun, Jan 4 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Cardio Choice 8 Inchworm to Hollow Body Hold 8/8 Quadruped Thoracic Rotations :20 Extended Reverse Plank Bridge :15/:15 Side Star Plank Specific Prep: Build to starting Loads on Dual Kettlebell Gorilla Rows Then.. Tackle Bench Pres – Bench 10 Empty
