THURSDAY 8.30.18


Monday September 3rd we will have just two classes, 8:30am and 9:30am. Come workout then celebrate your Labor Day with your friends and family!

Seaward CrossFit – CrossFit

Question of the day

Name the most famous person you’ve seen or met in person.

Squat Stamina

E2MOM alternating between:

Odd rounds: 5 Front Squat

Even rounds: 10 Back Squat

*Same weight for each
62.5-65% of 1RM Front Squat

Metcon (Time)

For time:

27 Toes to bar

18 Single arm dumbell cleans (right)

12 Single arm dumbbell shoulder to OH (right)

12 Single arm dumbbell shoulder to OH (left)

18 Single arm dumbbell clean (left)

27 Toes to bar

*50 lbs/ 35 lbs (sub DB for KB if needed)

Cool Down

5 minute bike/row easy

Foam roll

1:00/1:00 glutes

1:00/1:00 quads


3-5 Rounds

2:00 bike

2:00 Row

2:00 run

*RPE 2-3 (conversational pace)

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