CrossFit – Sun, Nov 23 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Goblet Cossack Squats :15/:15 Single Arm Kettlebell Overhead Hold 10 Hollow Rocks :10 Hollow Hold Specific Barbell Prep Warm-Up Barbell Back Rack Reverse Lunges (From the
CrossFit – Tue, Dec 9 Warm-Up Flow (Checkmark) Mobility Prep and Activation 1:00 – 1:30 Cardio Choice (Ideally Bike) :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :30 Alternating Scorpions :20 Wrist Circles (each direction) PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds 3
CrossFit – Thu, Dec 25 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 Merry Christmas! (Checkmark)
CrossFit – Sat, Jan 10 Warm-Up Flow (Checkmark) General Prep: 3 Sets: For Quality 200m Run 10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings 10 Alt Dead-Bugs 10 Alt Bird-Dogs :15/:15 Single Arm Plank Hold Kettlebell Race Tap Game Warm-Up Get to working weights on American Kettlebell Swings, Practice Synchro Alternating Medball Sit-Ups
CrossFit – Mon, Jan 26 Warm-Up Flow (Checkmark) 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups 8 Dual DB or KB Deadlifts 6 Dual DB or KB Hang Cleans 4 Dual DB or KB Push Press
