Call Us: (860) 339.5317




Midcoast CrossFit – CrossFit

View Public Whiteboard

Winter arrival (No Measure)

Watch for snow and ice around the building and on the road if you are going to run outside.

800 m run/ 1000 m row

Shoulder smash

Foam roll

Upward/downward facing dog

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Skill work:

Goat day!

(Perform 4-8 reps of two goat movements EMOM for 6 min)

Work on form or progressions

Metcon (Time)


500 m row

50 DU (100 singles)

25 wall balls (14/10)(20/14)

15 burpees

10 ring dips (assisted)(ring dip)(10 MU)

15 burpees

25 wall balls

50 DU (100 singles)

500 m row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

Leave a Reply