Sea Legs


Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset Conditioning + Fitness – CrossFit


20 Seconds

Easy Jog Around Boxes

Quad Stretch

Straight Leg Kicks

Side Lunges

Moderate Jog Around Boxes

Cradle Stretch

Walking Samson

Deep Side Lunges

Faster Jog Around Boxes

Walking Spidermans

Push-up to Down Dog (In Place)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Elevated Front Rack Stretch (on box): 1 Minute

Calf Stretch on Box: 45 Seconds Each Side

Movement Prep

Rowing Prep:

40 Seconds Easy Heels Down Row

Box Over Prep: (high vs low hips

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Deep Box Jump Overs (Lower Box)

3 Tall Box Jump Overs (Lower Box)

3 Deep Box Jump Overs (Workout Box)

3 Tall Box Jump Overs (Workout Box)

Front Squat Prep:

5 Pausing Front Squats (Focusing on Chest Up, Heels Down, Knees Out)

5 Tempo Front Squats (Focusing on Elbows Up)

**Build to Workout Weight**

Metcon (Time)

3 Rounds:

500 Meter Row

12 Front Squats (135/95)

21 Box Jump Overs (24/20)



Coach’s Choice Abs/Core Work