(508) 481-2372 ali@pennantcrossfit.com


5 Rounds For Max Reps
Bench Press, Bodyweight
Strict Pull-ups
*rest as needed between sets and movements. Post reps for both exercises in all rounds. Goal is to choose the weight/modification that allows for a minimum of 10 reps per exercise on the first round.


3 Rounds Not For Time
30 second Ring Plank Hold
10 GHD Sit-ups


Box Brief: Nutrition Program

The next block of our nutrition program will be starting May 16th. Below is some information for those interested in participating
1. There will be a sign-up sheet at the front desk this week for all interested in participating.
2. For those who did not participate in the 1st block, we will also need you to complete a nutrition questionnaire (it will be available at the front desk with the sign-up sheet).
3. Cost: $45 for the 6 week program
4. Program Outline: After reviewing your nutrition questionnaire and gathering body composition information, Coach Kaitlyn will meet with you to set a plan in motion to progress towards your nutrition goals and objectives. Your nutrition plan will include detailed targets for macronutrients. The 6 week block will include nutrition lectures, accountability meetings, strategies for proper nutrition, and frequent contact.
5. The program will be limited to 25 new people with unlimited space for anyone who participated in the first block.
Nutrition Lecture with Coach Kaitlyn

Nutrition Lecture with Coach Kaitlyn