CrossFit – Sat, Sep 6 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep 2 Sets: For Quality (Empty Barbell) 2 Box Get-Overs 4 Tall Muscle Clean 4 Tall Power Cleans 8 Barbell Reactive
CrossFit – Mon, Sep 22 Warm-Up Flow (Checkmark) Body Heat and Mobility 400m Run :30/:30 World’s Greatest Stretch 5/5 Open Book Thoracic Rotations :20 Wrist Circles (each direction) – General Warm-Up 2 Sets: For Quality 10 PVC Pipe Passthroughs 10 VC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 8 Dumbbell Hang Snatch @
CrossFit – Wed, Oct 8 Warm-up (Checkmark) General Warm-Up 2 Sets, For Quality 200m Run :30 Jump Rope (Running Singles, Singles, Double Unders) 10m A Skips 10m B-Skips 2x (10m/10m) Lateral Shuffle Row Skill Work 2 Sets -30sec Arms Only Rowing -30sec Body and Arms Only Rowing -30sec Legs and Body Only (straight arms) -:30sec
CrossFit – Fri, Oct 24 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep and Mobility 2:00 Cardio Choice – 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 10 Tall Muscle Snatch 5 Overhead Squats 5 Snatch Lands
CrossFit – Sun, Nov 9 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice – 2 Sets 10 Down Dog Toe Touches 8/8 Quadruped Throacic Rotations – 2 Sets: For Quality 8 Bradford Press with Lockout 6 Scapular Pull-Ups 6 Ring Rows 10 Cossack Squats
