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

Tuesday 9/15/20


  1. If you are a new member or interested in a Free Trial Class, please  contact us by email (with received confirmation)  before your first class.
  2. Review all COVID-19 Policies and Procedures HERE. You can also WATCH THIS VIDEO .
  3. You will be required a COVID19 802 WAIVER before your first class.
  4. If you have recently traveled out of State, or came to Vermont from a different State. You must abide by self-quarantine guidelines FOUND HERE.
  5. If you have traveled, YOU MUST WAIT ONE WEEK before getting tested.


The Board

The Warm-Up

Each time you go through the warm-up, be sure to add weight to your bar.

The Strength

  • If you are new to CrossFit, you will be doing 3 reps. If you know your 1 rep max, shoot to BUILD towards 85%.
  • DO NOT LOAD TO 85% on your first set.  You have plenty of rounds to build to that by using the first few rounds as more of a warm-up. 


Take a few minutes before the wod to warm-up your hang power cleans!  

  • A nice steady grind.
  • Be sure to change your grip on the bar after the hang power cleans into the sumo dead lifts.
  • Make the Star Fish B-U-R-N and hussle through them.

The Finisher

New movement for many.  Think core stability and deliberate movement.

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