CrossFit – Tue, Oct 21 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 8 Alternating Box Step-Ups + 4 Box Jumps 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10 Deep Lunge Mountain
CrossFit – Thu, Nov 6 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 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Glute Bridge March 8 Goblet Squats (light
CrossFit – Sat, Nov 22 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality :30 Bike :15 Transition :30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press) :15 Transition :30 Wall Supported Handstand Hold :15 Transition :30 Alternating
CrossFit – Mon, Dec 8 Warm-Up Flow (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: :30 Jump Rope (DU’s, SU’s, Boxer Shuffle, etc.) :30 Cossack Squats :30 Inchworm Push-Ups :20 Bear Plank
CrossFit – Wed, Dec 24 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 Mobility (Checkmark) 1:00/1:00 Elevated Pigeon Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward
