CrossFit – Wed, Aug 27 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight) 6 Inchworm Push-Ups 8/8 Dual Dumbbell Deadlifts (light) 10 Hollow Rocks Specific Deadlift
CrossFit – Fri, Sep 12 Warm-Up (Checkmark) Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Passive Hang + :20 Active Hang :30 Wrist & Forearm Stretch (on floor) — General Prep 3 Sets: For Quality 1 Wall Walk + 10 sec
CrossFit – Sun, Sep 28 Warm-Up (Checkmark) Mobility Prep and Activation 2:00 Row :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations – General Movement Prep 2 Sets: For Quality 8 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 6 Behind the Neck
CrossFit – Tue, Oct 14 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — 2 Sets 10 Bootstrap Squats 8 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows Specific Prep 3 Hang Power Cleans
CrossFit – Thu, Oct 30 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes “Redrum” (10 Rounds for reps) Every 3:00 x 10 Sets 9/7 Cal Bike 9 American Kettlebell Swings @53/35# 9/7 Cal Row 50/50ft (15/15m) Single Arm Overhead Carry Level 2: Every 3:00 x 10 Sets 8/6 Cal
