Turtle Neck


Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset Conditioning + Fitness – CrossFit


200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Wrist Stretch: 45 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute


9 min EMOM:

Min 1: :30 sec Handstand Hold or :30 sec Plank Hold

Min 2: 3-5 Strict Pull-ups/Pull-up Negatives/Banded Strict

Min 3: 2 Wall Walks


Metcon (Time)

5 Rounds:

12 KB Goblet Reverse Lunges (50/35)

9 Deadlifts (115/80)

6 Handstand Push-ups
HSPU Substitutions:

Reduce Reps

Dumbbell Strict Presses

Handstand Push-ups with Feet on Box or Bench

Group Stretch