#WORKOUToftheWEEK 6.8.2018

"You are only as big as the dreams you dare to live."

- Jessica Watson // Youngest person to sail around the world unassisted

Welcome back to our WORKOUT of the WEEK posts. If you've been following, awesome. If you are new, try these workouts next time you have some free time at a box.

The point of us sharing these posts is just to share a bit of programming from our customers and their various communities. Be sure to comment down below and also submit a workout from your box to us at the bottom of this post. 

This week, we are sharing a burner from our friends at CrossFit 207 in Sanford, Maine. They also made it to the 2018 East Regionals this year, so congrats to them on having such a competitive, friendly and welcoming community.

One of their members, Louann, shared this workout with us, so let's get to it. 



  • 30 Power Snatch (85/60)

  • 1000M Row

  • 9 Rope Climbs (or 27 lie-stand-lie)

  • 800m run

  • 60 Lateral Burpees


  • 30 Power Snatch (95/65)

  • 1500m Row

  • 15 Ring Muscle Ups

  • 1200m Run

  • 100 Lateral Burpees (30 Min Max)


Obviously, this one seems to be a grind. Lotta pulling in this workout, and if you can do muscle-ups, awesome, go for it with all 15 (or just scale the number). If not, no worries and switch to scaling (or do 30 chest-to-bar pull-ups). As far as the power snatches go, break them up into manageable sets of maybe 5-6, or ten if you are feeling it, and go about 90-95% on the row and run.

The burpees seem to be more of a cashout, but something you will want to keep pace with. You can do 100 sets of 1 burpee. Even when you think you can't. 

Pro tip: Just count down from 100 and it will be MUCH easier. Other than that, scale as needed and comment down below if you have any particular questions. 

CrossFit 207 in Sanford, Maine

CrossFit 207 in Sanford, Maine

Lastly, if you are ever in the Sanford, Maine area (York, Kittery, Dover, NH or even Portsmouth) do yourself a favor and drop in to CrossFit 207. They have an open gym class pretty much all day on Saturday and are also open on Sunday. 

They also own CrossFit Hack in Biddeford, Maine (super nice box, too) so contact either one if you are in the area. 

Here is their contact info: 

CrossFit 207
10 Renaissance Way, Unit 2
Sanford, ME 04073
(207) 651-8529

CrossFit Hack
432 Elm Street, Suite E
Biddeford, ME 04009
(757) 509-3050

Comment down below with questions, comments & concerns and submit a future #WORKOUToftheWEEK post down below. 

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