(508) 481-2372 ali@pennantcrossfit.com
Part 1: Every 2 Minutes x 10 sets
20/16 Cal Bike
*Each Interval should be under 30 seconds*
Part 2: Accessory/Mobility
Tire Flip Tuesday
5 Rounds
5 Tire Flips
20 Wall Balls to high target
500m Row
75 Double Unders
15 Ring Rows
Rest 3 minutes
500m Row
50 Single Unders
10 Banded Strict Pull-ups
Conditioning: 8 Rounds of 20 seconds on, 10 seconds off at each station
Jumping Lunges
Side Plank
*1 Minute rest between stations*
Post-WOD Party: 10 minutes of accessory work
3 Rounds
15 – 12 – 9
KB Facing Burpees
KB Swings 53/35
*rest 3 minute between rounds*
Teams of 2
3000m Row
100/80 Cal Bike
30 Synchronized burpees
30 Synchronized wall balls
100/80 Cal Ski
3000m Row
*Switch every 500m on row*


Pennant Independence Class!

Our 60+ Class Starts NEXT Monday!
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