June 21, 2017


Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

View Public Whiteboard


Shoulder Press

Take 5 Minutes to Warm Up to 85% – 90% of 1RM:

Every Minute for 10 Minutes:

1 Rep @ 85% – 90%


Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

15 Thrusters (115/75)

15 Chest to Bar Pull Ups

**Score is Time Per Round – 5 Scores Today**


Pull Up Scale:

A. Chin Over Bar

B. Banded Chest to Bar

C. Banded Chin Over Bar

Accessory Work

Three Sets of:

Max Effort – Nose to Wall Hold


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