Power Hour


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

Hammonasset Conditioning + Fitness – CrossFit


300m Run/Row

:30 Seconds *Using 10# Plate*

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


:30 second Wall Supported Ankle Stretch (each leg)

:45 second Lying Front Rack Stretch

Tabata Core

Tabata (No Measure)



Movement Prep

Establish Strong Upper Back

5 Deadlifts

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

*Build to workout weight*


Metcon (AMRAP – Reps)

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

RX: 155/105

Group Stretch