Friday 100617

CrossFit Brunswick – CrossFit

Box News: New Month, New Sweatangels promo! This month we are working with Bright Pink to promote Breast Cancer Awareness. Check-in with #breastcancerawareness.

Our new Baseball Tees are available for pre-order!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

#vicefriday #cheatmeals #dontgotooham


15min for Warm-up, Mobility, and Instruction

30′ High Knees (Forward)

30′ High Knees (Backward)

5 Jump Squats

30′ Walking Lunges (Forward)

30′ Walking Lunges (Backward)

5 Tuck Jumps

30′ Butt Kickers (Forward)

30′ Butt Kickers (Backward)

5 Jump Squats

30′ Banded Glute (Forward)

30′ Banded Glute Act. (Backward)

5 Tuck Jumps


2min Bottom Squat Hold/Rig Squats

Couch Stretch, 1min/side

Warm Up Front Rack Lunges


Front Rack Lunge (8 x 8)

-1 set of 8 reps every 3min for 24min

-Start light and increase weight every OTHER SET building towards a heavy set of 8.

-May be from racks if desired.

-Alternate 5 KBS or 50m Row between sets.


Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

10 KBS 53/35

100m Row

-increase KBS reps by 10 each round

Extra Credit

Strength/Accessory: 100 Weighted Walking Lunges

Skill/Conditioning: 1mile Assault Bike Sprint

Mobility: Super Squat Hip Series

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