CrossFit – Wed, Nov 5 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual Kettlebell Staggered Stance Deadlifts *light loads Specific Warm-Up: 5 Bench Press @ 40-50% 5
CrossFit – Fri, Nov 21 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2 Sets 200m Run 10 Ring Rows 8/8 Single Arm Dumbbell Deadlifts 8 Goblet Squats 10 Deep Lunge Mountain Climbers Specific Prep 2 Sets 10m A Skips + 10m B-Skips 6 Bar Kip Swings
CrossFit – Sun, Dec 7 Warm-Up Flow (Checkmark) General Prep 2 Sets: Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes) 10 Pause Goblet Cossack Squats (1-2 sec on Each Rep) 5/5 Single Arm Strict Press :20 Down Dog Hold Specific Prep 200m
CrossFit – Tue, Dec 23 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 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 10 Bootstrap Squats 10 Cossack Squats 5 Inchworm Push-Ups
CrossFit – Thu, Jan 8 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: For Quality 6 Inchworm to Hollow 8 Alternating Scorpions (Slow and Deliberate) 6 Up Dog to Down Dog + Calf Gas Pedals 4 Pike Push-Ups + 4 Push-Ups 2 Sets: Increasing Intensity 12/9 Calorie Row 4 Burpee Lateral Step-Overs (Rower) 8
