CrossFit Brunswick – CrossFit

-WEATHER ALERT: We are keeping a close eye on Hurricane Florence. There are currently no plans to alter our current schedule.

-The Free Friday & CFB Social will be NEXT Friday the 21st!

-Don’t forget to place your Driven Supplements order by this afternoon!

In remembrance of every man, woman, and child lost in the ash; and those who live on to tell of the tragic events of this day, may we never forget 9/11/2001.


15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + PVC Shoulders

20sec Rest & Rotate

40sec Moderate Row + HR Push-ups

20sec Rest & Rotate

40sec Hard Row + Band Pull Aparts

20sec Rest & Rotate

Then, Mobility

Shoulder/Pec Stretch, 1min/side

Banded Shoulders, ~2min

Warm-up Bench Press & Bent Over Rows


Bench Press (10 x 5 @ ~60%)

-1 set every 90sec for 15min (10sets)

-All sets at the same weight, ~60%1RM.

-Superset with Bent Over Rows.

Bent Over Row (10 x 5)

-Use a moderate weight that you can maintain good form with for all 10 sets.


Remember 9/11 (Time)

2,977m Row
-20min Cap

Extra Credit

Strength/Accessory: 4-position Tabata Planks, 2-3 Rounds

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Foam Roll/ Bar Smash Lats

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