We sweat.
We burn.
We battle time and inner demons.
We are intense but we are focused.
We are Crossfit Religion.



180 Johnson Street
Middletown, CT 06457
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350 Main Street
Durham, CT 06422
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April 17, 2014

5 rounds of:
3 rope climbs
6 Dips
12 Pistols (Alternate sides)

Oly class 6:15
Legs move bar, arms move body.

Warm up: "Burgener Clean" With barbell
Skill: Split Jerk
(Work light jerks off of the racks)

Complex: 12min work up to a heavy
1 Hang Clean
2 Front squats
1 Jerk

then Emotm x 15 min
1x Complex at 85% of above

Previous WODS and Results

CrossFit Defense Trainer's Course - Middletown, CT

Saturday, June 21, 2014 - Sunday, June 22, 2014

The CrossFit Defense Trainer Course introduces the CrossFit Level 1 Trainer to the bio-mechanic, conceptual, and philosophical foundations of the S.P.E.A.R. System. Each day will include breakout sessions for demonstration and drilling the practical application of the S.P.E.A.R. System. The lectures, demonstrations, presentations, and breakouts all serve to expose the participants to CrossFit Defense’s origin and foundational movements. The scenario inspired drill sessions serve to reinforce the practical and relevant application of the course content. Events rotate approximately hourly for the duration making for two dynamic and intensive training days.

Participants are required to participate in the workouts and skill building sessions in order to receive a Trainer Certificate. Certificates will be handed out at the completion of the seminar.