(508) 481-2372 ali@pennantcrossfit.com

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)

Fight Gone Bad

3 Rounds: 1 Minute Max Reps at each Station
Wall Balls
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
*1 minute rest between rounds*
Lifestyle
Same as Performance
Upper Rehab
3 Rounds: 1 Minute Max Reps at each Station
Medball Cleans 20/14
Sumo Deadlift high-pull 75/55
Box Jumps 20″
GHD Sit-ups
Cal Row
*1 minute rest between rounds*
Lower Rehab
3 Rounds: 1 Minute Max Reps at each Station
Cal Bike
Renegade Rows 35/20
Sit-ups
Push Press 75/55
Cal Row
*1 minute rest between rounds*

Congrats, Luke!