4/9/19 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Stef from 9-11 am Sunday.

Join the guys for a night out at Baylinks Indoor Golf! Baylinks is an indoor golf simulator that features golf courses from all over the world. Beginners to Advance are all welcome and will fully be able to particiapte. Baylinks has ample seating and “bro space” if you just want to come and hang. It is a BYOB and BYOF so we can all sign up to bring food and drink and have ourselves a night. Just a bunch of guys being dudes. 7PM 4/27/19. Please RSVP to Matt or M, so we can get a headcount to the facility.

Core Work

Core Circuit taken from CrossFit Explode:

Set 1: 1:00 each

Rest: 1:00

Set 2: :45 each

Rest: :45

Set 3: :30 each


Hollow Hold

Front Plank

Side Plank R

Side Plank L


Metcon (No Measure)

Every 3 minutes for 8 sets

Hang Power Clean x 8 135/93

Lateral Burpees Over the bar x 8

DB Step Up and Overs x 8 total 50/35

*Scale weight and/or reps to assure you get the work done under 3 minutes.

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