3/11/19

CrossFit Brunswick – CrossFit

21 Day Challenge starts tonight at 7:30pm if you have a friend who is wanting to jump in!

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

18min

50′ high knees

50′ butt kicks

25′ burpee broad jump

25′ inch worm

50′ walking samson stretch

w/barbell 2 sets:

5 thrusters

5 back squats with 3sec pause

5 front rack lunges

warm up 1 & 1/4 and DB snatch

Strength

One set of the 1 & 1/4 front squats

every 2min, after the front squats

preform 6 DB snatches. Use the first four sets of

the front squats as a warm up, last two sets

should be at 90% of 1rm 1 & 1/4 front squat.

1 & 1/4 Front Squat (6×3)

From the Floor

Dumbbell Snatch (6×6)

Athletes choice on DB weight

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Comments are closed.