(508) 481-2372 ali@pennantcrossfit.com


Rotating for 7 rounds
Minute 1: Goat 1
Minute 2: Goat 2
Minute 3: Goat 3
*Choose three movements that are weaknesses.
**If the intended stimulus is metabolic, the goal is to be working about 30-40 seconds during each minute. If the goal is skill or strength, rep range and technique for desired stimulus should be emphasized. Your coach will help you determine reps and loading.


Box Brief

We are making some adjustments to our schedule. We will be removing the 6:30 am for now and adding a 4:30 pm adult class on Tuesdays and Thursdays. This change will become effective next week. Please see below for details.


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