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CF Blog November 6

Strength: IMG_6392
Squat Clean 1RM

WOD: “Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


We are very excited to offer our members a specialty gymnastics clinic with Pamela Gagnon

The Clinic(s) will be Sunday 11/12 from 10am-1pm

10:00-11:30am: Muscle-up Clinic
11:30am-1:00pm: Handstand Clinic

*Please pick ONE to attend

Sign up sheets are on the cork board at the front of the gym


Pamela’s gymnastics career began at age six when her mom found her in a full split. Hard work and years of dedication led her to the podium at High School Nationals, Massachusetts Senior Gymnast of the Year and a Scholarship to a Division I University where she broke the school record for balance beam.

After graduate school, marriage, an elementary teaching career and raising her two boys, she couldn’t find a sport that brought her the same passion as Gymnastics – until 2010 when her sister introduced her to CrossFit, knowing it was a perfect match. The first wod had pull-ups and handstand skill work, and she was hooked.

As a multiple Individual Mid-Atlantic Regional CrossFit Qualifier, Pamela has taken her passion for teaching, athletics and gymnastics and is honored to coach gymnastics fundamentals to CrossFit athletes around the world.

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