CrossFit – Sun, Oct 12 October 13, 2025 – Open Gym 8-12.Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-up (Checkmark) General Prep 2 Sets: For Quality :40 Echo Bike 10/10m Lateral Shuffle 8 Bar Kip Swings 8 Ring Rows 10 Air Squats :15 Wall Facing Handstand Hold Specific
CrossFit – Tue, Oct 28 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 2 Sets: For Quality 200m Run 10 Air Squats 10 Alternating Cossack Squats :15 Dead Hang + :15 Active Hang 4-6 Strict Knee Raises 5 minutes Toes to Bar Skill Work – Specific
CrossFit – Thu, Nov 13 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 400m Group Run – 1:00 Row or Bike 10 Dual Kettlebell Deadlifts, light loads 1:00 Bike or Row :30/:30 Side Plank – 10m A-Skips 10m B-Skips 10m High Knees 10m Butt Kicks – Build to Working
CrossFit – Sat, Nov 29 Pump (Time) 3 Rounds for Time 400m Row 23 Push Press 95/65 88 Double Unders 30 Push Ups SMSgt Troy “Pump” Hall II 11/30/88-06/28/25 Hall served honorably as a member of the Air Force since 2011. Hall passed away while serving as an active duty member of First Air Force,
CrossFit – Mon, Dec 15 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets: For Quality 5/5 Worlds Greatest Stretch 5/5 Thoracic Bridges 5 Inchworm Push-Ups 10 Down Dog Toe Touches 5 No Jump Burpees 10 Alternating Box Step-Ups 5 Box Jumps Specific 2 Sets: 3 Position Power Snatch (Empty Barbell) – High
