TUESDAY 160308

“Tempo Strength Day”

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 “Sprint Round” For Time of:

50 Kettlebell Swings (53lb. / 35lb.)
40 Toes to Bar

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Compare todays repetitions and weight to February 24, 2016.


Saturday Morning Crew


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit #1

One Minute “On” followed by One Minute “Off” at the following stations:

Assault Bike (or Concept 2 – Maximum Calories)
Box Step or Hurdle Jump (Maximum Repetitions)
Slam Ball or Wall Ball (Maximum Repetitions)
Burpee or GI Jane (Maximum Repetitions)
Peg Board or Rope Climb (Maximum Holes or Climbs)

Note: Complete one round, rest up to 5:00, and repeat!

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

Krav Maga & CrossFit Striking (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga (12:00 PM – 1:00 PM at Satvana Yoga)

CrossFit Mobility and Yoga Program (6:15 PM – 7:15 PM at Satvana Yoga)

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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