12/9 – Holiday Dinner @ Graze, 4pm BYOB. 12/15 – Alexandra LaChance Gymnastics Seminar, 8am.

Monmouth CrossFit – CrossFit


Warm-up (No Measure)

3 rds:

:30 row

10 spider stretches

10 sumo squat to stand

10 PVC dislocates

Mobility: squat test w/KB, 2 min

7 min:

Warmup up to hang clean starting weight


MCF Metcon #5 (Time)

2,000m row

100 wall balls, 20/14lb to 10/9ft

50 burpee box jumps, 24/20″
*30 min cap


Hang Clean (1RM)

In remaining time of 30 min clock, establish 1RM hang clean (full)

  • Schedule Your Free Movement Assessment and Intro Workout!

    Best Days For You:


    Best Times For You:

    Early MorningLate MorningEarly AfternoonLate AfternoonEarly EveningLate Evening