Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Strength Prep 4 sets of 10 Shoulder Press (build in weight) 3. Workout Prep 1 set: […]
Announcements Open Gym 24/7 – Week Trial Registration Your FREE 24/7 Open Access Trial will run from December 25th to January 2nd. If you have any questions or need assistance during this period, our dedicated support team is here to help. Feel free to reach out to us at 609-812-2155 How to Activate Your Trial:
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints!
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second
Announcements Apply for HSA/FSA ReimbursementsThis means you can buy ourservices with pre-tax dollars, which amounts to a savings of 30% on average. Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle
