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Welcome to Singing River Crossfit

Where Failure Is Not An Option!

Singing River Crossfit is a strength and conditioning facility located in Pascagoula dedicated to helping people find joy in exercise. Our mission is to enhance our client’s lives through fitness, nutrition, and community. Our program is designed to help you improve in all ten facets of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Even more importantly, our programming is designed to give you longevity in your fitness journey by focusing on injury prevention and technique while increasing performance. Our workouts are scalable, starting from a foundation class and all the way up to competition athletes.

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Foundations Crossfit  Competitors Class

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  • 180522

    Singing River CrossFit – CrossFit

    Warm-up: (3 sets of each)
    10 Supine Ring Rows
    30 Seconds each side: Single-Leg Squat Variant
    *Alt between movements

    Metcon (AMRAP – Rounds)

    20 minute EMOM: (5 sets of each)

    Minute 1: 8/6 Cal Assault Bike/150m/100 Row

    Minute 2: 20 Alt Reverse Lunges

    Minute 3: 30 Sec Plank Push-up hold

    Minute 4: 16 Alt Cossack Squats

High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.

No WOD available

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