Mark

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 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk […]

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 Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set

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 Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build

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 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions

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 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5

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 Workout 1 (Time) Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG

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 Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5

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 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2.

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 Empty

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 Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist