CrossFit – Mon, Oct 13 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classesOctober 13, 2025Open Gym 9-12. Warm-Up Flow (Checkmark) 10:00 minutes for Quality 1:00 Bike :30 Jump Rope 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings :15 Nose to Wall Handsant Hold 2 x 10m out and back
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 – Sat, Oct 11 Warm-up (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Row 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Arm Dumbbell High Pull 5/5 Single Arm Dumbbell Strict Press Specific Prep 2 Sets: 4 Floor Press 6 GHD Sit-Ups 6 Alternating Dumbbell
CrossFit – Fri, Oct 10 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 Alternating Box Step-Ups + 4 Box Jumps 8/8 Single-Leg Barbell Romanian Deadlift 10 Dead-Bugs 10 Bird-Dogs Specific Deadlift Prep and
CrossFit – Thu, Oct 9 Warm-Up (Checkmark) General Warm-Up: 2:00 Cardio Choice – 2 Sets 10 Scapular Pull-Ups 5/5 Single Arm Ring Rows 12 Deep Lunge Mountain Climbers 10 Down Dog Toe Touches 8/8 Quadruped Throacic Rotations – 2 Sets: For Quality 8 Bradform Press with Lockout 4 No Jump Burpees 4 Jump Pull-Ups with
