winter strength program


New Year’s Schedule:

Wednesday: 12:00, 4:00 and 5:30 Classes Only
Thursday: 9:00, 4:00 and 5:30 Classes Only
Friday and Saturday: No Classes

Classes will resume at their regularly scheduled times on Monday, January 2nd.

Comanche CrossFit – CrossFit

Warm-up (No Measure)

Spend 5 Minutes on a foam or plastic roller.

Team up and roll out IT Band.


3 Rounds

20 Jump Jacks

15 Squats

10 Push Ups

Shankle Complex

Deadlift+2 Clean Pulls+Hang Squat Clean+2 Jerks

Metcon (Time)

50 Sit Ups

10 Muscle Ups

40 Sit Ups

8 Muscle Ups

30 Sit Ups

6 Muscle Ups

20 Sit Ups

4 Muscle Ups

10 Sit Ups

2 Muscle Ups