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:
1. Fill out this 1 minute application 👇🏻
https://form.jotform.com/233566732015959
2. Download the maroon HybridAF app and register with the same email you use with Wodify
Go to the gym and hold down the unlock button
Enjoy the benefits immediately!
Clamtown CF – Location – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats
-into-
3 sets:
20 Line Hops
2x50ft Shuttle Run
5 Wall Ball Front Squat
5 Wall Ball Push Press
2. Workout Prep
3 Wall Ball Thrusters
3 Wall Balls (heavy weight)
1x50ft Shuttle Run
Workout
Annie & Hallie (Time)
Freedom (RX’d)
50 Wall Ball Thrusters (20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
10x50ft Shuttle Run
Independence
40 Wall Ball Thrusters (20/14)
8x50ft Shuttle Run
30 Wall Balls (20/14)
8x50ft Shuttle Run
20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
8x50ft Shuttle Run
Liberty
40 Wall Ball Thrusters (light)
8x50ft Shuttle Run
30 Wall Ball Thrusters (light moderate)
8x50ft Shuttle Run
20 Wall Balls (light)
8x50ft Shuttle Run
Target time: 9-11 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose