Road Rash


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

Hammonasset Conditioning + Fitness – CrossFit


300m Row

40 Seconds:

Active Samson

Single Arm Dumbbell Deadlifts*

Scap Pull-ups (20 sec)/Kip Swings (20 sec)

Active Spidermans

Dumbbell Russian Swings*

Strict Pull-ups or Ring Rows (20 sec)/Kipping Pull-ups (20 sec)

Push-up to Down Dog

Single Arm Dumbbell Strict Presses*

Burpees (20 sec)/Mountain Climbers (20 sec)

*Performed with one lighter dumbbell. 20 seconds per side on single arm movements.


Lat Stretch on Post: 45 Seconds Each Side

Dead Hang off Rig: 30 Seconds


Partner Intervals! Push hard each round, work for the rest. Partners split reps evenly except for Synchronized Burpees which will be performed together. Ideally, the dumbbell movements will be completed in unbroken sets. Record time it took to complete each round, goal is to stay consistent!

Metcon (5 Rounds for time)

5 Rounds (On the 5:00):

10 Dumbbell Hang Clean and Jerk (Left Arm)

10 Dumbbell Hang Clean and Jerk (Right Arm)

20 Alternating Dumbbell Power Snatches

20 Pull-ups

12 Synchronized Burpees

DB Rx: 50/35

Group Stretch