(508) 481-2372 ali@pennantcrossfit.com

Weightlifting Wednesday

3 Sets
50ft Walking Lunge (DB or KB by side)
10 DB Bent Over Row – per side
12 – 15 Ring Rows
Front Squat 3 x 2 (2202 tempo)
Lifestyle
Same as Performance
Upper Rehab
3 Sets
50ft Walking Lunge (DB or KB by side)
10 Double DB Bicep Curls
30 – 40 second side plank – per side
Front Squat 3 x 2 (2202 tempo)
Lower Rehab
3 Sets
30 – 40 second side plank – per side
10 DB Bent Over Row – per side
12 – 15 Ring Rows
Bench Press 3 x 2

 

 July Committed Club

Finding the time to prioritize your health can be a challenge… great job, everyone!
Christian Pepicelli- 28
Bruce Chauncey- 24
Annmarie Decker- 22
Jim Finneran- 20
Venkata Mallampati- 20
Bridget Riley- 19
Dante Avarista- 19
Alisha Avarista- 19
Nicole Blank- 19
Sean McCarthy- 18
Julie Volk- 18
Nate Repucci- 17
Ed Burman- 17
Jessica Nichols- 17
David Fialkow- 17
Katie Talbot- 17
Molly Bennett- 16
Mark Whiteman- 16
John Lynch-16
Joe Blanchard- 16
Kevin Merle- 15
Erin Cox- 15
Greg Kong- 15
Christine Seymour- 14
Ale Kong- 14
Manuel Rubio- 14
Janet Repucci- 14
Kristen Walls- 14
Danielle Lyons- 14
David DeAgazio- 13
Jeff Lemay- 13
Matthew Gilmore- 13
Diane Philie- 13
John DAllessandro- 13
Crystal Mayo- 12
Tracy Emerson- 12
Michelle Grasberger- 12
Hiren Desai- 12
Brian Talbot- 12
Sug Jandu- 12
Calvin Moy- 12
Tom Murphy- 12
Emily Dautel- 12