Part 1. (10 minutes)

Practice Turkish Get-ups. Experienced athletes will do a quick review and warm-up and start Part 2 first .

Part 2. (30 minutes)

For time:
Row, 500 m
50 Box Jumps, 20 in
50 Push-ups
50 Sit-up (standard)s
50 Pull Up (Jumping)s
50 Good Mornings (45/33)
50 Dips
20 Turkish Get Up Alternating Arms, 1.5 pood
Post total time.

30 reps (20 minute cap) for beginners.


Gym will be closed this Saturday (6/29)  We will have a team at a CrossFit Competition in Hartford

Coach Mark, Coach Steph, Coach Laura and Aaron(our honorary Swarm member from Barnes)  will be competing against some of the best in the region.

We are closing the gym because we want you to come and see the fun and support our team.  It’s truly an inspiring event to watch.  whether you just started or have years under your belt.  It’s a great venue to watch since it;’s so big.
(i assume)We will be meeting at the gym that morning and car pooling if you are interested.