3/10/19

CrossFit Brunswick – CrossFit

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

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

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!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Sally Up (OHS squat w/pvc)

couch stretch 1min per

3 downward dog to seal

1min bottom squat on rig

3 downward dog to seal

pigeon stretch 45sec per

3 downward dog to seal

10min to warm up/set up for WOD

Partner WOD

Metcon (Time)

20 Snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD Sit ups)

80 DU

100′ walking lunge (+DB lunge 50/35)

20 snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD)

80 DU

100′ walking lunge (+DB 50/35)

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