Workout, Happening, and Updates at CLAMTOWN FITNESS & NUTRITION
The WOD
WOD – Thu, Jun 12
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
CAP Compete – Thu, Jun 12
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete
WOD – Wed, Jun 11
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
CAP Compete – Wed, Jun 11
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete
WOD – Tue, Jun 10
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
CAP Compete – Mon, Jun 9
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – CAP Compete
WOD – Mon, Jun 9
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
WOD – Sat, Jun 7
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
CAP Compete – Sat, Jun 7
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250607 50:00-70:00 Workout 2: Strength III 75:00-85:00 StretchingFocus
CAP Compete – Fri, Jun 6
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250606 55:00-75:00 Workout 2: 250605 85:00-100:00 Workout 3:
WOD – Fri, Jun 6
Announcements DEKA Strong Registration 2025 Spartan Fitness Challenges | Register Here | Test Your Limits on July 12th Clamtown CF – Location – WOD General
WOD – Thu, Jun 5
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 1:00 bike, ski, or row :30 air squats :20 rest :30 up-downs :20
WOD – Wed, Jun 4
Clamtown CF – Location – WOD General Warm-up (No Measure) Rowing warm-up Progression // Focus 10 rows pulls, legs only // slight forward lean at
CAP Compete – Wed, Jun 4
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250604 85:00-95:00 Workout
WOD – Tue, Jun 3
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 1:00 row, easy 10 alternating scorpion stretches :30 plank hold 1 set: 1:00
CAP Compete – Tue, Jun 3
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250603 40:00-60:00 Workout 2: Strength II 70:00-90:00 Workout
CAP Compete – Mon, Jun 2
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: Diane 40:00-60:00 Workout 2: Stamina I 70:00-80:00 Workout
WOD – Mon, Jun 2
Clamtown CF – Location – WOD () General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20
CAP Compete – Sat, May 31
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250531 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout
WOD – Sat, May 31
Clamtown CF – Location – WOD General Warm-up (No Measure) Partner row-ling • Teams of two: Athletes alternate work and rest. • Teams of three:
WOD – Fri, May 30
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: 2:00 bike, row, or ski 10 unweighted single-leg deadlifts 10 alternating Cossack squats
WOD – Thu, May 29
Clamtown CF – Location – WOD General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 up-downs :30 supine banded pull-aparts (external rotations) :30 alternating plank
CAP Compete – Wed, May 28
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250528 85:00-100:00 Workout
WOD – Wed, May 28
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk
CAP Compete – Tue, May 27
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250527 55:00-70:00 Workout 2: Ski Handstand Walk 80:00-95:00
WOD – Tue, May 27
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: Partner 1 | :45 bike Partner 2 | :45 PVC pass-throughs :30 plank
CAP Compete – Mon, May 26
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-70:00 Workout 1: Murph 80:00-100:00 Workout 2: Accessory – I 105:00-115:00
WOD – Mon, May 26
Clamtown CF – Location – WOD () General Warm-up (No Measure) On a 3:00 clock: 200-meter run 10 jumping jacks 5 push-ups from the knees
WOD – Sat, May 24
Announcements **Murph Registration in Wodify is Open Clamtown CF – Location – WOD Hinshaw Warmup (No Measure) 10 yds each: Toes-out walk (on toes) Toes-in
CAP Compete – Sat, May 24
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 240525 with GHD sit-ups 50:00-70:00 Workout 2: Strength
CAP Compete – Fri, May 23
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250523 45:00-55:00 Workout 2: Accessory – I 75:00-95:00
WOD – Fri, May 23
Announcements **Murph Registration in Wodify is Open Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 200-meter jog 10 leg swings/leg 10
WOD – Thu, May 22
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10
CAP Compete – Wed, May 21
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250521 45:00-65:00 Workout 2: Strength II 75:00-90:00 Workout
WOD – Wed, May 21
Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up 3 sets: 30 plate hops 20 mountain climbers 10 plate ground-to-overheads Shoulder warm-up
CAP Compete – Tue, May 20
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250520 45:00-60:00 Workout 2: Row Conditioning 70:00-85:00 Workout
WOD – Tue, May 20
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises
CAP Compete – Mon, May 19
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-75:00 Workout 2: 250519 85:00-100:00 Workout
WOD – Mon, May 19
Clamtown CF – Location – WOD () General Warm-up (No Measure) 1 set: :45 bike (easy) 10 alternating scorpion stretches 1 set: :45 bike (moderate)
WOD – Sat, May 17
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: 400-meter run 10 jumping jacks 10 alternating Spiderman stretch + reach 10 push-ups
CAP Compete – Sat, May 17
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250517 55:00-75:00 Workout 2: Strength II 85:00-100:00 Workout
WOD – Fri, May 16
Clamtown CF – Location – WOD General Warm-up (No Measure) On a 7:00 clock: 20 steps walking on the toes 10 front-to-back leg swings/leg 10
CAP Compete – Fri, May 16
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250516 40:00-55:00 Workout 2: 250515 65:00-80:00 Workout 3:
WOD – Thu, May 15
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 round: 200-meter row, slow 10 alternating Spiderman stretch + reaches 10 inchworms 5 push-ups
CAP Compete – Wed, May 14
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250514 40:00-55:00 Workout 2: Strength III 65:00-85:00 Workout
WOD – Wed, May 14
Clamtown CF – Location – WOD General Warm-up (No Measure) Shoulder warm-up 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups
CAP Compete – Tue, May 13
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-45:00 Workout 1: Strength I 55:00-70:00 Workout 2: 250513 80:00-95:00 Workout
WOD – Tue, May 13
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 1 set:
CAP Compete – Mon, May 12
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250512 50:00-70:00 Workout 2: Stamina I 80:00-100:00 Workout
WOD – Mon, May 12
Clamtown CF – Location – WOD () General Warm-up (No Measure) 2 sets: 20 jumping jacks 10 banded pull-aparts 10 push-ups to downward dog 5
WOD – Sat, May 10
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 20 Jumping Jacks :20 second plank :20 second Handstand Hold 1 set: 50′
CAP Compete – Sat, May 10
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250510 45:00-60:00 Workout 2: Strength II 70:00-80:00 Workout
WOD – Fri, May 9
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1
CAP Compete – Fri, May 9
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: Cindy 50:00-80:00 Workout 2: Stamina I 90:00-100:00 Workout
WOD – Thu, May 8
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: Partner 1 | :40 bike Partner 2 | Dynamic stretching – One partner
CAP Compete – Wed, May 7
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-95:00 Workout 2: 250507 105:00-125:00 Workout
WOD – Wed, May 7
Clamtown CF – Location – WOD General Warm-up (No Measure) AMRAP 4: :30 machine of choice 5 inchworm + push-ups 5 air squats 5 up-downs
CAP Compete – Tue, May 6
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250506 45:00-60:00 Workout 2: Skill I 70:00-75:00 Workout
WOD – Tue, May 6
Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk,
CAP Compete – Mon, May 5
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250505 40:00-60:00 Workout 2: Strength III 70:00-90:00 Workout
WOD – Mon, May 5
Clamtown CF – Location – WOD () General Warm-up (No Measure) 2 sets: 1:00 row (easy) 10 alternating Samson stretches 10 hamstring kick-ups/leg 10 hollow
WOD – Sun, May 4
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10
WOD – Sat, May 3
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10
CAP Compete – Fri, May 2
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-45:00 Workout 1: 250501 55:00-85:00 Workout 2: 250502 95:00-105:00 Workout 3:
WOD – Fri, May 2
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 sumo-stance good mornings 10 alternating scorpion stretches 10 mountain
WOD – Thu, May 1
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 sets: :30 alternating plank shoulder taps :30 banded pull-aparts 10 banded pass-throughs 10 ring
CAP Compete – Wed, Apr 30
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-50:00 Workout 1: Kelly 60:00-75:00 Workout 2: Strength III 85:00-90:00 Workout
WOD – Wed, Apr 30
Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 10 leg swings/leg (across the body) 10 leg swings/leg (front to back) 10
CAP Compete – Tue, Apr 29
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-80:00 Workout 2: 250429 90:00-100:00 Workout
WOD – Tue, Apr 29
Clamtown CF – Location – WOD General Warm-up (No Measure) 3 sets: 1:00 bike 10 inchworm + push-ups 10 banded pull-aparts 10 banded monster walks
WOD – Mon, Apr 28
Clamtown CF – Location – WOD General Warm-up (No Measure) Shoulder and hip warm-up 2 sets: :20 arm circles forward :20 arm circles backward 10
CAP Compete – Mon, Apr 28
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250428 40:00-50:00 Workout 2: Accessory – I 60:00-80:00
WOD – Sat, Apr 26
Clamtown CF – Location – WOD General Warm-up (No Measure) 2 rounds 200-meter run Hip rotations – out and around Hip rotations – in and
CAP Compete – Sat, Apr 26
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250426 50:00-70:00 Workout 2: Strength III 80:00-90:00 Workout
WOD – Fri, Apr 25
Clamtown CF – Location – WOD General Warm-up (No Measure) Dynamic warm-up 1 set: 10 arm circles forward, small 10 arm circles forward, large 10
CAP Compete – Fri, Apr 25
Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250425 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout
WOD – Thu, Apr 24
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) 1 set: 200-meter row, slow
CAP Compete – Thu, Apr 24
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Rest Day
WOD – Wed, Apr 23
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (Checkmark) Dynamic warm-up 2 rounds: :30 jumping
CAP Compete – Wed, Apr 23
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00
WOD – Tue, Apr 22
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – WOD General Warm-up (No Measure) Banded warm-up 2 sets: 5
CAP Compete – Tue, Apr 22
Announcements We have cool Murph shirts…order here: Clamtown Murph Gear Clamtown CF – Location – CAP Compete Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00
