Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Wrist Stretch x 30 seconds per wrist

Assault Bike x 30 seconds

Banded Lateral Walks x 30 seconds each direction

Row x 30 seconds

Banded Glute Bridges x 30 seconds

Shuttle Run x 30 seconds

Banded Squats x 30 seconds


Metcon (No Measure)

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Pull Ups

2 Minutes of Burpee Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

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