145 Webster St, Hanover, MA
(Rt. 53 behind Stop & Shop)

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Workout of the Day

FRIDAY 10.28.16

Warm Up

2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar. 10:00 on this. 
5 Deadlifts 
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks 
10s Pigeon Pose ea. 


Foam Roll Adductors + 5 roll-over to split stretch + 5 Lateral squats ea. leg
+ Roll Triceps with barbell in rack to open up front rack postition 


Squat Clean and Jerk: Work up to a 1RM.
- Rest 2:00
- This can be technique work for beginners
- This should take the entire 20:00
- If people have better power cleans they can opt for using that instead of squat clean


"Little Engine that Could"
60 Burpee Box Jumps (24,20)
*6 KBS EMOM (70, 53)
12:00 Cap
L3: (53,35)
L2: (44, 26) (20,12)
L1: (Russian KBS) (50 Regual Burpees)
*This workout starts with 6 KBS

Cash Out

- Banded High to Low Chop: 3 x 8
- Or Reverse Hypers: 3 x 20. Rest 90

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From the Blog

June 17, 2016




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Why choose Crossfit South Shore?

We're not your average gym

We don’t have fitness machines. We believe you are the machine. We have bars, rings, and free weights. We sweat and we like it.

Our Diverse Membership

We deliver time-tested measurable health and fitness improvements for athletes and people of all ages and fitness levels.

Our Convenient Location

We are a one of a kind CrossFit Box on the South Shore (Located in Hanover Behind Stop & Shop Rt 53).