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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.

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 warm up -into- 3 sets 30-second Jump Rope 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 Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs 2. Workout Prep 3

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally owned and operated, and the goal of the members of our community-based gym is to provide help, support, and encouragement for each other. You’ll find the environment more welcoming and