top of page


Time to Clean: Zoom at 7!

Strength: 10-8-6-4-2 front squats

*build each rd if you can, if not pause at the bottom.

WOD: 15 amrap

15 power cleans

10 push presses

5 burpees over the bar

Warmup: 3rds

10 stripper squats (bend from the waist and touch your toes then go into your squat then stand up)

10 alt lunges (5 per side)

5 strict presses (bar or light DBs)

Mobility: couch, child pose, add, pigeon

Clean prep:

3 deads

3 dead high pulls

3 power cleans

3 push presses

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

68 views3 comments

Recent Posts

See All

Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when

Post: Blog2_Post
bottom of page