(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 8/2/21

Back Pain Seminar

Is back pain holding you back? Kick it to the curb once and for all and join Dr. Stephen Burkert, PT, DPT, OCS, CSCS for one of two Back Pain Seminar sessions on Tuesday, August 3rd – one at 4:30 pm and one at 5:40 pm.
Learn what’s actually causing your back pain and how you can both treat and prevent it! Cost $10 (cash preferred)  Register Here

The Board

The Mobility

The Warm-Up

The Strength

  • We will be zeroing in on updated max loading (for some) as a baseline to work percentages in the future.  Make note of these baseline numbers for your reference.
  • New CrossFitters should focus on form, technique and full-range of motion instead of max loading.  You will be working no less than 3 reps at once.

Front Squat (from rig)


As Many Meters As Possible:

At 3-2-1 Go, you will perform the given reps of Wall Balls and Tuck-Ups, then head out the door.  Round 1 you will lunge 5m, run back in and perform your Wall Balls and Tuck-Ups.  You will then return to the door and lunge 10m this time.  You will continue this rep scheme, increasing your lunges by 5 m each round.  Each set of lunges will begin at the door.  It is recommended you take some sort of marker with you (water bottle) and set it down on the last completed line.  This will help you keep track of where you are.  Your score is total meters lunged aat the end of 15 minutes.

The Finisher

Banded Prone March

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