Ground Breaking


*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset Conditioning + Fitness – CrossFit


:30 seconds each movement:

Easy Row

Push-up to Down Dog

Moderate Row

Active Samson + Air Squat at Top

Faster Row

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


2 Rounds (Slightly More Narrow for 2nd Round):

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – :30 Seconds (Quality over speed)

Movement Prep

5 Pausing PVC Overhead Squats (Pausing at Quarter Squat, Above Parallel, Parallel, Below Parallel)

10 PVC Overhead Squats (No Pause)

5 Empty Barbell Pausing Overhead Squats

5 Empty Barbell Overhead Squats (No Pause)


Athletes will have 15 minutes to build to a heavy set of 3 Overhead Squats from the rack. Complete 5-7 controlled reps for warmup sets before moving onto heavier sets of 3.

Overhead Squat (Heavy set of 3)


With Workout Weight:

1 Round

5 Calorie Row

3 Lateral Barbell Burpees

5 Overhead Squats


Metcon (Time)

For Time:

50/40 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)