Workout, Happening, and Updates at CLAMTOWN FITNESS & NUTRITION

The WOD

WOD – Thu, May 2

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Summer Slim Down Registration: https://go.clamtownchallenge.com/summerslimdown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every

WOD – Wed, May 1

WOD – Tue, Apr 30

WOD – Sun, Apr 28

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over

WOD – Thu, Apr 25

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-Second Ski (or Row)

WOD – Wed, Apr 24

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch)

WOD – Tue, Apr 23

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 25-sec Air bike (easy)

WOD – Sun, Apr 21

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets)

WOD – Sat, Apr 20

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10 of each

WOD – Sat, Apr 20

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 20-second

WOD – Fri, Apr 19

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants

WOD – Fri, Apr 19

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5

WOD – Thu, Apr 18

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 20-second

WOD – Thu, Apr 18

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants

WOD – Wed, Apr 17

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for

WOD – Tue, Apr 16

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts

WOD – Sun, Apr 14

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 PO’BOY (6 Rounds for time) Freedom (RX’d) 6 sets: 250/200m Row

WOD – Sat, Apr 13

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Cardio Machine -into- 3 sets:

WOD – Sat, Apr 13

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 100m

WOD – Fri, Apr 12

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10

WOD – Wed, Apr 10

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 5 Clean

WOD – Tue, Apr 9

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 5

WOD – Sun, Apr 7

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 The Rise of Skywalker (Time) Freedom (RX’d) 4 rounds 60 Double

WOD – Sat, Apr 6

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Metcon (No Measure) 3 minutes of cardio followed by EMOM – 5 minutes

WOD – Sat, Apr 6

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Pull Aparts

WOD – Sat, Apr 6

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs

WOD – Fri, Apr 5

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into-

WOD – Thu, Apr 4

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Pull Aparts

WOD – Wed, Apr 3

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6:00 AMRAP 5

WOD – Tue, Apr 2

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike

WOD – Sun, Mar 31

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Option 1: Mr. Rogers (8 Rounds for time) Freedom (RX’d) Every

WOD – Sat, Mar 30

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00

WOD – Fri, Mar 29

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10

WOD – Thu, Mar 28

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants

WOD – Thu, Mar 28

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants

WOD – Wed, Mar 27

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants

WOD – Tue, Mar 26

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps

WOD – Sat, Mar 23

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm up EASTER WOD Cooldown/Mobility

WOD – Sat, Mar 23

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run

WOD – Fri, Mar 22

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike

WOD – Fri, Mar 22

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5

WOD – Thu, Mar 21

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike

WOD – Tue, Mar 19

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3

WOD – Sun, Mar 17

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell

WOD – Sat, Mar 16

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec

WOD – Fri, Mar 15

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open

WOD – Thu, Mar 14

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air

WOD – Wed, Mar 13

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts

WOD – Tue, Mar 12

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch)

WOD – Sat, Mar 9

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP

WOD – Fri, Mar 8

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single

WOD – Tue, Mar 5

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps

WOD – Sat, Mar 2

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00

WOD – Fri, Mar 1

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace)

WOD – Thu, Feb 29

Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP

WOD – Tue, Feb 27

Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation

WOD – Sun, Feb 25

Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Miracle Child (Time) Freedom (RX’d)

WOD – Sat, Feb 24

WOD – Thu, Feb 22

WOD – Tue, Feb 20

WOD – Sun, Feb 18

Announcements Register for the CrossFit Open: https://games.crossfit.com/register/open Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27

WOD – Sat, Feb 17

WOD – Fri, Feb 16

WOD – Wed, Feb 14

WOD – Tue, Feb 13

WOD – Sun, Jan 7

Clamtown CF – Location – WOD Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15)

WOD – Sat, Jan 6

Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into

WOD – Fri, Jan 5

Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts

WOD – Thu, Jan 4

Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into-

WOD – Tue, Jan 2

Announcements Open Gym 24/7 – Week Trial Registration Your FREE 24/7 Open Access Trial will run from December 25th to January 2nd. If you have