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  • Performance

    Performance

    3 minutes of z1 work + 7-10 minutes of mobility / activation work *ankles, hips, t-spine *foam roll upper back *lacrosse ball pec’s *side lying db ext. rot. x 10/side *half kneeling bottoms up press x 10/side *heal taps x 10/side *Bear crawl and reverse bear crawls x 10m per + 7 minutes of movement

  • Performance

    Performance

    3 minutes of z1 work + 7-10 minutes of mobility/activation work *dynamic stretches for hips, ankles, t-spine *foam rolling lats and pec minor/major *side lying db ext. rot. *Plate windmill *good mornings *goblet squats + 7 minutes of movement prep then A Snatch work – build to a tough single in 12 minutes **for those