We will be performing the CF Open workouts on Saturday each week for the next five weeks. Doors open at 7:30am, heats will begin at 8:00am, first come first served. If you want to get it in early be here at 7:30.

Seaward CrossFit – CrossFit

Question of the day

If you didn’t have to sleep how would you spend your extra time?

Metcon (AMRAP – Reps)

AMRAP 7:00 of:

10 Thrusters (95lbs/65lbs)

35 Double unders
Look familar?

Ouch! Light weight and fast paced!


*If you struggle with double unders decrease double under reps to 10-15

*Decrease thruster to a lightfast load and use single unders.

*You should be completing 4+ rounds

Cool Down

50 slow and controlled air squats (do not go longer than 2:00)

KB calf smash 1:00/1:00

Accessory Work

12 Glute bridge KB floor press

20/20 oblique twists (med ball or dumbbell is fine)

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