TUESDAY 151208

For 18:00 Complete The Following (6 Sets of Each)

Minute One: Concept 2 Row (15 calories men / 12 calories women)
Minute Two: 15 Kettlebell Swings (53lb. / 35lb.)
Minute Three: 9 Chest to Bar Pull-ups

Note: This is a “Station Rotation” workout in which you rotate stations at the end of each minute. Athletes can choose their start station, but must honor the prescribed order of rotation. At the end of the 18:00 workout, Athletes will have completed 6 evolutions at each station. Ensure a fast and efficient rotation to allow for a full minute at each station to complete the required number of repetitions. At the Advanced Level, the tempo should approximate to .30 seconds of work, followed by .30 seconds of rest, for 18:00. This style of “tempo training” for metabolic conditioning, coupled with “tempo training” for strength training, is a methodology of programming first introduced by Coach Glassman in early 2005, and subsequently made popular by TJ Martin of CrossFit Invictus.




Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout will be our HQ programming today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our LIGHT workout will join our HQ class today.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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