MONDAY 6.03.19


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

What school mascot best describes your personality?

Metcon (Time)

21-18-15-12-9-6-3 reps, for time of:


Wall ball shots (20#/14#)

Russian KB swings (70/53)


Scaling options:

Pull ups – Reduce reps (2/3 or 1/3 of RX), Ring rows

Wall Balls – Reduce load

RKBS – Reduce weight

Cool Down

2 Sets each side

0:20 Couch stretch (elbow to foot)

0:20 Couch stretch (upright)

0:20 Couch stretch (reach for wall)

2 sets

:30 Butcher block

:30 prayer stretch (hands on box)

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