Warm Up
Run 400m or Row 500m
Goblet Squats (x20)
KB Swings (x20)
Jumping Squats
Wall Sits
Quad Stretch
Hip Mobility Drills
Inch Worms
Burpee Complex

Skill Work
Push Jerk
Front Squat

2 Rounds of:
300m Run
20 Push Jerks (135/95)
300m Run
20 Front Squats (135/95)
300m Run
20 Burpees

As you some of you already know we will be having a fundraiser that we have named “All In For Olcott”.  Many of you know her story and her bout with cancer.  We will be having a workout that anyone of any skill/fitness level can participate in.  This will be a fun event for a great cause.  The event will be Saturday, October 18th.  Check in begins at 8am with the workout beginning at 9am.  What’s Cookin’ in Madison has generously offered to donate coffee and some breakfast items for that morning.  We are asking for as many of you to spread the word and also looking for participants as well as volunteers.  Below is flier that will be circulated around town and other CrossFit gyms in the shoreline area.  Suggested donation to participate is $25.  Any and all donations are welcome.  Please stop down to support a great cause!  For questions or information please email or  That evening there will a social that is open to anyone.  Please feel free to come down.  The social will begin that evening at 5pm at the gym.  As usual we supply the basics so please bring a dish and a beverage of choice.  

The greatest thing that CrossFit creates is the camaraderie within the gym.  The bond our members and other CrossFitters alike make when you complete grueling workouts.  Seems cliche but we have an unparalleled bond that other gyms/fitness clubs can not duplicate.  The amazing thing about our community is how we can come together.  You’ve probably heard the term “Strength in Numbers” and to me this is what CrossFit is.  Its a group of amazingly fit people coming together for a cause.  I’ve been part of several fundraisers both running them and participating in them and it’s a great thing.  The sense of accomplishment from these things is truly amazing.  

As many of you know I began my CrossFit carreer at Shoreline CrossFit in Branford.  I still have many friends there.  Some of those friends are members of the Marottoli family.  This family lost a wonderful family member to cancer.  Shoreline CrossFit will be hosting a fundraiser for the Melissa Marottoli Foundation.  This fundraiser will be held on November 18th.  It’s a same sex partner team competition with proceeds going to the foundation.  Please try to attend and support the Foundation and the Marottoli family.