(508) 481-2372 ali@pennantcrossfit.com
From 0:00 – 8:00 Complete
15 Burpee Box Jumps 30/24
40 Sit-ups
From 8:00 – 16:00 Complete
35/28 Cal Row
40 Sit-ups
From 16:00 – 24:00 Complete
15 Burpee Box Jumps 30/24
40/30 Cal Bike
From 24:00 – 32:00 Complete
35/28 Cal Row
25/20 Cal Ski
3 Rounds
100ft HS Walk or Bear Crawl
100ft Double KB FR Walking Lunge 53/35
15 Double KB Push Press
*Rest 2 minutes btwn rounds*
2 Rounds
1500m Row
30 Hip Extensions
15 Ring Rows
30 Wall Balls
Teams of 2
1000m Row
100/80 Cal Bike
75 Double KB Snatch 35/26
75 GHD Sit-ups
75 Double DB Power Clean 50/35
75/60 Cal Ski
*1 partner works, while the other rests*
50 – 40 – 30 – 20 – 10
Air Squats
Double Unders
Every 4 Minutes x 7 Rounds
250m Ski
250m Row
Rest 2 minutes
Every 4 Minutes x 7 Rounds
25/20 Cal Bike
10 Burpees


Pennant Independence Class!

Our 60+ Class Starts TODAY!
Program Details 
2 classes per week: Monday and Thursday, 1:15-2:00pm
Who: Clients 60 years and older
Classes Start Monday, January 14th. We will be offering the first 2 weeks (1/14-1/24) FREE
Class Description
This class is designed for clients who are 60 years and older who have never exercised, have minimal exercise experience or who have been away from the gym for an extended period of time.
The class will focus on developing proper movement patterns and mechanics, as well as strength in these critical areas. We will follow a gradual progression, introducing new movements and concepts at a pace that allows everyone to develop a strong foundation and competency in the fundamentals. Our goal is for everyone to see progress in their health and fitness and to build strength and confidence inside the gym, which will transfer to maintaining independence outside the gym.
Who is this class for? If you answer ‘yes’ to the following this class is for you:
1. Are you focused on your overall health and maintaining your functional independence?
2. Do you want to be able to play with your grandchildren, carry your own groceries, or be able to help yourself up after a fall?
3. Do movement restrictions and limitations or chronic injuries make you nervous about exercise?
Questions and Registration
If you have any questions or would like to register for the class, please contact Dan at dan@pennantcrossfit.com