Mark

Announcements   add on unattended open gym including nights, weekends, and holidays Meal Delivery Service AvailableUse promo code “alwayshungry” to receive 15% off your first orderhttps://nutritionkitch.com 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 View Public […]

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Banded 7’s + Hip Halo -into- 10:00 Amrap 100m Run (build in pace) 5 Wall Ball Front Squats 5 Wall Ball Push Press 5

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 10 Box Step Ups 10 Deadbugs 30-Second Knee Plank 5 Back Squats (Build in weight, stay light) 2. Strength Heavy

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Air Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell Snatches (light weight, practice the

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 AMRAP 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps of Half-Wall Walks

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Every min (6:00) Min 1: 45sec. Machine Min 2: 45Sec Jump Rope – into – 3 sets 10 Goblet Squats 10 Single Arm Up Right Rows (each)

Announcements   add on unattended open gym including nights, weekends, and holidays Clamtown CF – Location – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30-second Bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs 2.