(508) 481-2372 ali@pennantcrossfit.com

Friday is Friend Day!

Bring a friend to class THIS Friday

 

Pennant Holiday Party

This is one of our favorite events of the year and we hope that everyone can make it!
We purposely made the time earlier so people can attend other events they may have going on later that night.
Yankee Swap will start at 5pm!! $30 limit.
Food: Potluck style
We will be wrapping the gifts purchased for the children we
“adopt” from ‘Hope For The Holidays’
If you have any questions, please contact Ali (Ali@pennantcrossfit.com)
Monday
“Fight Gone Bad”
3 Rounds: 1 Minute Max Reps at each Station
Wall Balls 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
*1 minute rest between rounds*
Tuesday
40 Deadlift 225/155
40 Burpees
40 Pull-ups
Accessory
Wednesday
4 Sets – Across
A. Squat Clean + Front Squat
B. 1 Strict Press + 2 Push Press (from rack)
Thursday
3 Rounds
30/24 Cal Row
25 V-Ups
20/16 Cal Ski
10 Ring Rows
5 Burpee Box Get Overs
100ft Farmers Carry 70/53 *22 min cap*
Friday
Every 5 minutes for 5 sets
22/18 Cal Bike
10 DB Thrusters 50/35
Accessory
Saturday
Teams of 2
50 – 40 – 30 – 20 – 10
Bench Press 135/95
Power Clean 135/95
Strict Pull-up
*30 min cap*
Sunday
Every minute on the minute x 15
Minute 1 – 10 – 15 GHD Sit-ups
Minute 2 – 3 – 5 Jefferson Curls
Minute 3 – 10 KB Reverse Lunges – alternating
Every minute on the minute x 15
Minute 1 – 30 second side plank
Minute 2 – 30 second side plank
Minute 3 – 10 Z Press