Join us in Newburyport January 26-27th for the CrossFit Gymnastics Specialty Course. This is one week before Superbowl weekend, so no football will be missed!!

Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.



Workout of the Day for Tuesday October 23rd:

A) 15min to a 1RM complex:


2 Snatch 1st Pull + 1 Squat Snatch



2 Snatch Grip DL + 1 Power Snatch

B) 4 Rounds for Times:


10 Fr. Rack Walking Lunge w/KB Rt

10 Fr. Rack Walking Lunge w/KB Lt

10 C2B Pullups

10 Cal AB

Rest 1min.

20 minute Time Cap



20 Walking Lunges

10 Banded C2B Pullups

12/10 Cal Row

Rest 1min.

20min Time Cap


Categories: WOD

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