(508) 481-2372 ali@pennantcrossfit.com

Thursday 2.14.19

Valentine

35/30 Cal Ski
20 Hang Power Cleans 155/105
30 Ring Rows
40/30 Cal Row
20 Push Jerks 155/105
30 GHD
45/35 Cal Bike
Lifestyle
30/25 Cal Ski
15 Hang Power Cleans 155/105
25 Ring Rows
35/30 Cal Row
15 Push Jerks 155/105
25 GHD
40/35 Cal Bike
Upper Rehab
40/30 Cal Row
15 Hang Power Cleans 155/105
30 Box Jumps 24/20
40/30 Cal Row
15 Hang Power Cleans 155/105
45/35 Cal Bike
Lower Rehab
35/30 Cal Ski
20 Renegade Row 50/35 – per side (alternating)
30 Ring Rows
40/30 Cal Row
20 Push Press 135/95
45/35 Cal Bike

Happy Valentine’s Day!

Wednesday 2.12.19

Work-it-Wednesday

From 0:00 – 18:00
Teams of 2
4 Rounds (each)
15 T2B
100ft HS Walk
100ft KB FR Walking Lunge 53/35
*Complete 1 whole round then switch*
From 18:00 – 30:00: Establish a 3 rep max back squat
Lifestyle
From 0:00 – 18:00
Teams of 2
4 Rounds (each)
12 Strict Knees to 90
20 Shoulder Taps – alternating
100ft KB FR Walking Lunge 35/26
*Complete 1 whole round then switch*
From 18:00 – 30:00 5 x 3 Back Squat – Building
Upper Rehab
From 0:00 – 18:00
Teams of 2
4 Rounds (each)
15 GHD
15/12 Cal Row
100ft KB FR Walking Lunge 53/35
*Complete 1 whole round then switch*
From 18:00 – 30:00 Establish a 3 rep max back squat
Lower Rehab
From 0:00 – 18:00
Teams of 2
4 Rounds (each)
15 T2B
100ft HS Walk
25/20 Cal Row
*Complete 1 whole round then switch*
From 18:00 – 30:00 Establish a 3 rep max Bench Press

MEMBER SPOTLIGHT: Diane H

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Diane is an avid violinist, grandmother, and all around awesome person. She came to us with the desire to improve her health so she can continue to play the violin, eliminate lower back pain, and stay active outside the gym.
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Diane comes into the gym 3 times per week and does a workout designed specifically for her. This workout combines stretching and mobility, lower back and core work, cardio,and upper body strength. 
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Diane has made some great progress since being with us and we are excited to see where she goes next!

Tuesday 2.11.19

“Thats it”

15 – 12 – 9 – 12 – 15
Deadlift 225/155
Burpee
*12 Min Cap *
This is a Pennant Benchmark!
Accessory or Optional Strength 6 x 2 Power Clean
Lifestyle
12 – 9 – 6 – 9 – 12
Deadlift 205/145
Burpee
*12 Min Cap*
Upper Rehab
15 – 12 – 9 – 12 – 15
Deadlift 222/155
Med Ball Clean
*12 Min Cap*
Lower Rehab
3 Rounds
30/24 Cal Bike
15 Pull-ups

Monday 2.11.19

‘Hop, Skip, and a Jump!’

8 Rounds
2 Minutes on: 2 Minutes off
20/16 Cal Row
10 KB Swing 70/53
Max Double Unders
Lifestyle
8 Rounds
2 Minutes on: 2 Minutes off
15/12 Cal Row
7 KB Swing 53/35
Max Double Unders
Upper Rehab
8 Rounds
2 Minutes on: 2 Minutes off
20/16 Cal Row
8 Double DB Power Clean 50/35
Max Double Unders
Lower Rehab
8 Rounds
2 Minutes on: 2 Minutes off
20/16 Cal Row
10 DB Push Press 50/35
Max Cal Bike

CrossFit Week of 2.11.19

Monday
8 Rounds
2 Minutes on: 2 Minutes off
20/16 Cal Row
10 KB Swing 70/53
Max Double Unders
Tuesday
“Thats it”: 15 – 12 – 9 – 12 – 15
Deadlift 225/155
Burpee
*12 Min Cap*
Accessory or Optional Strength 6 x 2 Power Clean
Wednesday
From 0:00 – 18:00
Teams of 2
4 Rounds (each)
15 T2B
100ft HS Walk
100ft KB FR Walking Lunge 53/35
*Complete 1 whole round then switch*
From 18:00 – 30:00: Establish a 3 rep max back squat
Thursday
35/30 Cal Ski
20 Hang Power Cleans 155/105
30 Ring Rows
40/30 Cal Row
20 Push Jerks 155/105
30 GHD
45/35 Cal Bike
Friday
Every 3 Minutes x 5 Sets
3 Strict Muscle Ups
3 Unbroken Squat Snatch
20 Unbroken Wall Balls
Accessory or Optional Strength 4 x 5 Overhead Squat (pause in bottom)
Saturday
20 Devils Press 50/35
150 Double Unders
20 C2B Pull-ups
150 Double Unders
20 DB OH Lunges – alternating
500m Row
20 C2B Pull-ups
500m Row
Sunday
4 Sets
30 Second L sit
30 Second Chin Over Bar Hold
30 Second Single Leg Hip Ext Hold
 4 Sets
5 Bulgarian Split Squat – per leg
30 second superman hold
5 DB Strict Press – per arm

Bootcamp Week of 2.11.19

Monday
8 Rounds
2 Minutes on: 2 Minutes off
20/16 Cal Row
10 KB Swing 70/53
Max Double Unders
Tuesday
15 – 12 – 9 – 6 – 3
Bench Press 155/105
Ring Rows
Right into 50 – 30 – 10
Cal Bike
Wall Balls to high target
Wednesday
AMRAP30
30/24 Cal Row
30 Burpees
50 Air Squats
10 Devils Press 50/35
10 DB Reverse Lunges – per leg
Thursday
4 Rounds
30 seconds on: 60 seconds off
Cal Ski
Box Jump Over
KB Swing 70/53
Cal Bike
5 – 10 Minutes of Lower Mobility
Friday
4 Rounds
6 DB Clean and Jerks 50/35
10 DB Box Step-overs 24/20
14 Cal Row
18 Push-ups
50 Double Unders
Sunday
Every 6 Minutes x 4 Sets
50′ Burpee Broad Jump
25/20 Cal Bike
Rest 3 min
Every 5 Minutes x 5 Sets
50/40 Cal Row
20 Burpees

Sunday 2.10.19

Power Hour

4 Sets
10 Calf Raises – per leg
5 Bulgarian Split Squat – per leg
30 second weighted Wall Squat
4 Sets
10 Single Arm DB Bench Press – per side
10 – 15 Push-ups off DB’s
4 Sets
10 Single Arm DB Bent Over Row – per side
30 Second Ring to Chest Hold

 

24 Heroes

Last year’s event was awesome and we are looking forward to this year!

Saturday 2.9.19

“Nate”

AMRAP20
2 Muscle Ups
4 HSPU
8 KB Swings 70/53
Lifestyle
AMRAP20
4 Pull-ups
4 Box Pike HSPU
8 KB Swings 53/35
Upper Rehab
AMRAP20
12/10 Cal Row
8 DB Box Step-up 35/20 each hand – alternating
12 GHD
Lower Rehab
AMRAP20
2 Muscle Ups
4 HSPU
15/12 Cal Bike

 

Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Friday 2.8.19

Three’s Company

Teams of 3
4 Rounds
15 Deadlifts 315/205
30 Overhead Squats 115/75
150 Double Unders
*1 partner works, while other 2 rest*
Lifestyle
Teams of 3
4 Rounds
15 Deadlifts 275/185
20 Overhead Squats 95/65
120 Double Unders
Upper Rehab
Teams of 3
4 Rounds
15 Deadlifts 315/205
30 Front Squats 135/95
150 Double Unders
Lower Rehab
Teams of 3
4 Rounds
15 Ring Push-up
15 Pull-up
15 Push Press 135/95
40/30 Cal BIke

 

Thursday 2.7.19

Boylston Street

5 Rounds for time
20/16 Cal Row
50ft Sandbag Carry
10 Strict Pull-up
10 V-Ups
*14 Min Cap*
Accessory or Optional Strength: 5 Sets of 5 Unbroken Hang Power Cleans
Lifestyle
5 Rounds for time
15/12 Cal Row
50ft Sandbag Carry
7 Strict Pull-up
7 V-Ups
Upper Rehab
5 Rounds for time
20/16 Cal Row
50ft Sandbag Carry
10 Double DB Power Clean 50/35
10 V-Ups
Lower Rehab
5 Rounds for time
20/16 Cal Row
100ft Farmers Carry 70/53
10 Strict Pull-up
30 second plank hold

Babysitting Program

We recently made some changes to the program. We now offer babysitting Monday-Friday 5:30pm-6:30pm and Saturday’s at 9am!
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This service is also now FREE for all members. We know what it’s like to juggle family and work responsibilities and still prioritize yourself. We hope to make that a smaller challenge!

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