Workout
of the
day

1 Class at 8:00am only due to the CrossFit Strongman Seminar. 

1o Rounds 

3 Stone to shoulder 

5 Stone Squats 

10 Box Jumps 

Schedule Changes

Couple Schedule Changes this week:

Thursday – No 4:30pm Class, Normal Schedule following 

Saturday – 8:00am Class Only; CrossFit Strongman Seminar 9-4:00

“Pelham”

Core- 
30 TGU to Elbow, 1 Min Plank x 3 rounds.

“Pelham”
Every 6 Minutes for 3 Rounds 
complete 10 Lengths Heavy Carry (Keg or Sand Bag Suggested)
20 Pull Ups
30 Floor Press DB or BB
40 Air Squats

UTAH

UTAH
Skill – Muscle Up Practice- and KB Snatch Practice 

“Utah”
3 Rounds of:
4 Min AMRAP- 6 KB Snatches, 24 DU, 12 Swings 
1 Minute Rest

We Are Open 2/22

Open hours are on for this morning 9:30am-10:30am. Drive safe if you plan on coming in today!

Sunday Open Hours 2/22

Hey guys make sure to check back here tomorrow morning for updates on open hours tomorrow morning. Stay warm and safe in the snow! 

President’s Day Announcement: Delayed opening at 9:30am for the first class. Normally scheduled hours thereafter.

DBM Phan

DMB Phan
Strength – 15 minutes to Establish a heavy 50ft unbroken duck walk

“DMB Phan”
3 Rounds
15 Thrusters
30 Push Ups
15 Back Squats
30 Deadlifts

95/65 RX

Sushi X Thursday Night

Hey Guys,

Reminder we’re heading to Sushi X Thursday after open hours. If you plan on going, Let Ian know if you haven’t already.

Also, still spots in CrossFit Stamford’s Team comp this Sunday. Details at the gym!

“Friday’s a good one”

Strength- 10 Minute EMOM- ( Try to Add Weight Each Set)
1st Min – 6 Back Squats
2nd Min – 6 Deadlifts
3rd Minute -5 Back Squats
4th Minute – 5 Dead lifts 
5th Minute – 4 Back Squats
6th Minute – 4 Dead Lifts 
7th Minute – 3 Back Squats 
8th Minute – 3 Dead Lifts
9th Minute – 2 Dead Lifts 
10th Minute – 2 Back Squats 

Conditioning – (Select 2 of the 3)
50 Calories Assault Bike for Time (30 Women) (4 Minute Cap)
500 Row for Time
500 Ski For Time
Rest as needed between efforts

Open Hours – 3:30 – 5:30

 Hey Guys, 

I’m going to open for an open hours session from 3:30 to 5:30. Drive safe if you plan to come in! 

Ian