FRIDAY 5.31.19


Starting June 3rd we will begin our brand new MVMNT class. Times are Monday, Tuesday, and Thursday at 10:30am and 6:30pm. There will be no CF at 6:30 on those days but you are welcome to use the facility and utilize our open gym policy.

Seaward CrossFit – CrossFit

Question of the day

Have you ever cried during a movie?

Metcon (Time)

For time:

500m Row

30 Front squats (155lbs/105lbs)

400m Run



*Decrease distance only in extreme circumstances.

Front Squat

*Reduce load that allows for at least 10 reps to be completed on the initial set.


*Reduce distance if 400m will take over 3:00 or use a combination of running and walking.

Cool Down

3 Rounds, NOT for time:

12 Lateral plyo single leg leaps

12 Dumbbell side bend + 50ft single arm farmers walk, right

12 Dumbbell side bend + 50ft single arm farmers walk, left

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