CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.

Two is better than one! We will have a double celebration for both coaches and combine it with the monthly social! #babieserrywhere #cfbsocial #cfbbabyshower #comepreparedtolaugh


10min for Warm-up, Mobility, & Instruction


40sec Banded Glute Activation

20sec REST

40sec Wall Squat Therapy w/PVC

20sec Rest

Then, Mobility

2 Rounds

30′ Walking Groiner Stretch

30′ Walking Samson Stretch

60sec Rig Squats

Review & Warm-up OHS to ~50%1RM


On a 30min EMOM timer, starting with a barbell at~50% 1RM Overhead Squat, athlete will perform:

1 OHS EMOM until Failure.

Then, 1 Front Squat EMOM until Failure.

Then, 1 Back Squat EMOM until Failure.

Must add AT LEAST 5# EMOM. Share barbells wherever able. The goal is to get as far through the EMOM as possible while hitting heavy singles for all three lifts.

Overhead Squat (EMOM)

-1rep EMOM until failure.

Front Squat (EMOM)

-1rep EMOM until failure.

Back Squat (EMOM)

-1rep EMOM until failure.


Athlete’s Choice. Pick ONE.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Extra Credit

Strength/Accessory: 5 x ME DB Bicep Curls w/light weight

Skill/Conditioning: 800m Weighted Walk

Mobility: Banded Ankles and/or Foam Roll Legs, at least 3min/side

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