“Big Fat Helen”

Complete Five Rounds for Time:

Run 400 Meters
Kettlebell Swing, 21 Repetitions
Pull-up, 12 Repetitions

Note: Today’s workout comes from the early days of CrossFit HQ, when Coach Glassman would take a classic CrossFit “Girl” of 3 rounds (such as standard “Helen”) or the repetitions scheme 21,15,9 (such as “Fran”) and create a more endurance based workout he referred to as, “Big Fat.” Due to the increase number of rounds, consider lowering the weight of the Kettlebell to ensure consecutive repetitions. There will be a 25 minute time cap on todays workout, and larger classes will use the Krav Maga gym.


Warrior Yoga


Good luck to Greg Amundson, Mark Divine and Catherine Divine who will be co-teaching the worlds first Warrior Yoga 200 Hour Yoga Teacher Training the next 12 days in Encinitas, at the famous SEALFIT Headquarters. Twenty students from around the country will be participating in the teacher training, with the hopes of opening a Warrior Yoga school of their own. Warrior Yoga as founded by Mark Divine will also be featured in Greg’s next book Firebreather Fitness. Please note that our Warrior Yoga program will resume when Greg returns.


Wednesday Special Programs

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

Our Light workout will be our HQ Programming today.

Endurance Workout (1:00 PM at HQ)

“Big Fat Helen”

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – OPEN GYM TONIGHT)


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