Thursday 080218

CrossFit Brunswick – CrossFit

-Don’t forget on new Sweat Angels cause this month! Check-in using #giveshoes to help those in need!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-We hope everyone is enjoying the new BAF!! Big thanks to Travis, Rett, Matt, and Coach James for getting it set-up!

-This month’s Free Friday & Social will be Friday the 17th!!

-The CrossFit Games have begun! Stay up-to-date on your favorite athletes by checking out

“The greatness of a community is most accurately measured by the compassionate actions of its members.” -Coretta Scott King #cfcommunity #fitfam #strongertogether #crossfitbrunswick


20min for Warm-up, Mobility, & Instruction


Then, Mobility

Banded Ankles, 3min/side

Bow & Arrow Stretch, 2min/side

Then 5 reps each w/empty barbell

High Hang Muscle Cleans

Low Hang Muscle Cleans

Elbow Rotations

Back Squats

Low Hang Power Cleans

Mid Shin Power Cleans

Review & Warm-up Hang Cleans to today’s metcon weight


Metcon (Time)

5 Rounds for Time, 30min Cap:

500m Row

10 Hang Power Cleans

*20 Burpee Penalty for breaking up a set of cleans.

Rx: 115/80 Rx+:155/105

Extra Credit

Strength/Accessory: 5 x 10 Double DB Shoulder Press

Skill/Conditioning: 5 x 10 alt pistols practice

Mobility: Lax Ball to ankles/calves

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