Clamtown CF - Fitness & Nutrition

09/25/2026

💚 FRIDAY AT CLAMTOWN: SKILL MEETS STAMINA

Today’s workout is called “Arm Farm.” Apparently, we’re growing a stronger than 10 times your weight.

ARM FARM
20-minute AMRAP:

• 30-foot handstand walk
• 250-m row
• 3 L-sit ring muscle-ups
• 250-m row

What are we training?

⚖️ Balance and coordination: Handstand work challenges body awareness and control while supporting yourself upside down.

💪 Strength and stability: The ring work demands pulling strength, pressing strength, and control through the transition.

❤️ Endurance: Rowing keeps your engine working between skill efforts and challenges you to return to those movements with composure.

CrossFit brings conditioning and skill practice together. Today, progress might mean a smoother rowing rhythm, a stronger support position, or a breakthrough in your gymnastics.

Not walking on your hands or doing muscle-ups yet? You belong here, too. Your coach will help choose variations that challenge you at your level.

Bring your effort and a willingness to learn. We’ll bring the encouragement. 💚

09/25/2026

💚 IT’S FRIDAY, CLAMTOWN!

One more opportunity to work on your fitness. One more chance to keep a promise to yourself.

Maybe this week went exactly as planned. Maybe it felt like a workout you never signed up for. Either way, you can do something good for yourself today.

You don’t need a personal record. You don’t need perfect energy. Show up, give what you have, and let your coaches and community help with the rest.

Every session is a small investment in being able to do more of what you love, with the people you love, for longer.

And if your biggest victory today is getting through the door? We’re celebrating that, too. 🙌

Let’s finish the week proud of ourselves. The couch will still be there afterward. We checked. 😂

09/24/2026

💚 TODAY’S CROSSFIT PROGRAM: REST DAY

Yes, we program recovery. Even your phone gets to recharge.

Thinking about joining Clamtown? Here are 3 reasons to get started today:

🛋️ 1. Your couch has had a long enough free trial.
It’s comfortable. It’s supportive. But it has never once helped you carry all the groceries in one trip.

🗓️ 2. “I’ll start Monday” has been renewed for 47 seasons.
Great cast. Predictable plot. Let’s give the main character some character development.

😅 3. You don’t need to get fit before joining a gym.
That’s like cleaning your entire house before the cleaner arrives. We appreciate the enthusiasm, but helping you is literally the job.

Today, our athletes recover. You can take your first step by sending us a message. No burpees required to say hello.

📩 DM “START” and let’s talk about your goals.

09/23/2026

09/23/2026

KEEP SHOWING UP

Today’s challenge comes with burpees and a box that keeps interrupting.

BEND AND SNAP
On a 15-minute clock:

• 100 burpees
• Max shuttle box jump-overs in the remaining time

⏱️ Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

📦 Box: 20/24 inches
↔️ Two lines 10 feet apart, with the box in the middle. Each shuttle rep crosses the box and finishes with both hands and feet touching behind the opposite line.

What are we training?

❤️ Endurance and stamina: Repeated full-body efforts challenge your ability to keep working while managing your breathing.

🎯 Coordination and control: Changing direction, clearing the box, and landing well require attention as fatigue builds.

🧠 Pacing: Those minute-by-minute interruptions reward a steady effort and quick transitions. Your first minute should leave something for the next fourteen!

CrossFit combines simple movements in different ways to challenge multiple parts of your fitness. Today, the goal is consistent effort with quality movement.

Your coach will help adjust the burpee volume, box height, and movement options to your level.

Show up. Find your pace. Take the next rep. We’ll be cheering you on. 💚

09/22/2026

TUESDAY AT CLAMTOWN: FIND YOUR RHYTHM

Thrusters, pull-ups, and a little fresh air.

“SCAREDY O’CONNOR”
3 rounds for time:

• 15 thrusters
• 15 pull-ups
• 400-m run

What are we training?

💪 Muscular stamina: Thrusters challenge your legs and shoulders, while pull-ups put your upper-body pulling muscles and grip to work.

🎯 Coordination: Connecting the squat and overhead press takes timing and control, especially as you get tired.

❤️ Endurance: Running between sets challenges you to manage your breathing and sustain your effort across all three rounds.

Combining lifting, gymnastics, and running is part of CrossFit’s approach to well-rounded fitness. You practice moving both your body and an external load while keeping your engine working.

Start at a pace you can repeat, break sets before technique slips, and let your coach help choose the right weight and pull-up variation.

You don’t need your first pull-up to take your first class. Just show up ready to learn. We’ll meet you where you are. 💚

09/21/2026

MONDAY AT CLAMTOWN: POWER WITH PRECISION

Three movements. Seven sets.

SN**CH COMPLEX
7 sets for load:

• 1 hang power sn**ch
• 1 overhead squat
• 1 hang squat sn**ch

Increase load each set while maintaining good technique.

Why train this combination?

⚡ Power: The sn**ches challenge you to use your legs and hips to accelerate the bar.

🎯 Coordination: Timing the pull, moving underneath, and receiving the bar take practice and precision.

⚖️ Balance and stability: The overhead squat challenges you to control the load while moving through your squat.

CrossFit includes days like this because well-rounded fitness also means developing skill, strength, and control. Progress can be a smoother rep, a more stable position, or a little more weight moved well.

New to sn**ching? Your coach will help you choose the right variation and load. Nobody expects you to arrive with an Olympic medal in sn**ching.

Let’s start the week by building confidence, one good rep at a time.

TuckertonN

09/19/2026

SATURDAY AT CLAMTOWN: STRONGER TOGETHER

Bring a friend, or your significant other or both.

It’s partner day!

PARTNER WOD • FOR TIME

50 power cleans (135/95 lb)
400-m run
60 wall balls (20/14 lb)
400-m run
70 hang power cleans (115/80 lb)
400-m run
80 air squats
400-m run

🤝 Run together. Split all other reps as desired.

What are we training?

💪 Power and coordination: The cleans challenge you to use your legs and hips to move weight, then receive it with control.

❤️ Endurance and stamina: Running between the lifting and squat sets challenges your breathing, pacing, and ability to sustain effort.

Communicate, share the work, and choose a pace that works for both of you. Our coaches will help scale the workout to your level.

Come with a friend or team up with someone at class. Matching shirts are optional. Encouragement is part of the workout. 💚

09/18/2026

💚 FRIDAY AT CLAMTOWN: FINISH THE WEEK STRONG

The wall balls miss you!

SERVICE CUP 1
For time, with a 25-minute cap:

50 wall balls
50 box jump-overs
50 wall balls
50 med-ball box step-overs
50 wall balls
50 lateral burpee box jump-overs

What are we training?

💪 Muscular endurance: Repeated squats, throws, and step-overs challenge your legs and shoulders to keep working.

🎯 Coordination and balance: Hitting a target, controlling landings, and carrying a ball over a box take focus and body control.

❤️ Conditioning and pacing: This longer effort challenges you to manage your breathing, break up sets, and keep moving with good technique.

That’s CrossFit’s broad approach to fitness in action: combining movements to develop several abilities together.

Your coach will help adjust the reps, load, and box height to meet you where you are. Choose a sustainable pace, celebrate your effort, and head into the weekend proud you showed up.

09/16/2026

✨✨MEMBER SPOTLIGHT: BETH Beth Brinson

To know Beth is to absolutely adore her — and watching her journey has been nothing short of jaw-dropping. 💪🏼

Beth started her health and fitness journey before coming to Clamtown, but Clamtown became that final piece of the puzzle — and since then, she has continued to show up and PUT. IN. THE. WORK.

Day in and day out, Beth challenges herself. She pushes her mindset, chases new numbers, celebrates PRs, and continues to prove to herself just how capable she is.

But what makes her journey so incredible is that she didn’t choose the quick fix. She didn’t make this another crash diet or temporary phase. She built a lifestyle.

From putting in the work at Clamtown, to hitting the trails, lifting weights, and constantly challenging herself outside of the gym — Beth has completely embraced what it means to become stronger in every sense of the word.

And somewhere along the way, she started inspiring everyone around her, too. She’s the member encouraging someone to push a little harder, reminding them that they CAN do the hard thing, and motivating this community simply by being herself.

Her physical transformation has been incredible, but the confidence, strength, and belief in herself that she’s gained might just be our favorite transformation of all.

Beth, we are SO proud of you. Thank you for trusting us to be a part of your journey and, even more importantly, thank you for being such an amazing part of the Clamtown community.

Keep doing the hard things. Keep chasing those PRs. Keep being YOU. 🫶🏼💚

Here’s what Beth shared with us:

One year ago, I walked through the doors of Clamtown Fitness and Nutrition.
I wasn’t an athlete.
I wasn’t strong.
I wasn’t confident in what my body could do.
I had been on weight watchers journey and was ready for a level up.
In one year at Clamtown Fitness;
I lost more weight. #️⃣
I built a b***y. 🍑
I built a back. 🏋️‍♀️
I built muscle. 💪🏼
I learned how to lift things 📦
I learned how to move this body 🏃‍♀️

The scale isn’t my favorite part it’s the Functional strength that shows up in my everyday life. Being able to move and groove with ease.
If you have been wanting to try a new fitness journey you’ll find the following when you step through the doors…
People who celebrate your success!
People who notice when you’re getting stronger.
People who encourage you.
People who want to see you win.
People who want to see you level up.
People who remind you that you are capable of more than you think.

My favorite part is the community within Clamtown Fitness and Nutrition. Making it a super comfortable place for me to learn, grow and become fit and stronger than ever.
A year later…
I’m still showing up.
I’m still leveling up.
You don’t have to be fit before you start!
You don’t have to be strong before you walk through the door!
You just have to be willing to take that first step and show up for yourself consistently