CrossFit Brunswick – CrossFit

15 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Warm-up

15min total

Banded glute activation 25′ each of:

forward

left

right

back

couch stretch 1min per

pigeon stretch 45sec per

w/barbell 2 sets:

10 good mornings

5 back squats w/2sec pause

5min to warm to 60%

Strength

Use the same

weight for all 8 sets.

Go heavier than the

last weight used in wodify.

Back Squat

Every 90 secs for 12 mins:

3 Back Squats @ 60%

Metcon

4 rounds 3:30 each with a 90sec rest in between rounds

the round will begin with a 200m run and one rope climb

Score is total reps completed

Metcon (AMRAP – Reps)

4 rounds 3:30 each:

1: ME Russian KBS 53/35 (+American)

2: ME HR Push Ups (+HSPU)

3 ME Singles (+DU)

4: ME Thrusters 45/35 (+75/55)

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