For Time,
Deadlift, 21 Repetitions (225lb. / 155lb.)
Run 100 Meters (to Krav Maga)
Chest to Bar Pull-up, 21 Repetitions
Run 100 Meters (to HQ)
Deadlift, 15 Repetitions
Run 100 Meters
Chest to Bar Pull-up, 15 Repetitions
Run 100 Meters
Deadlift, 9 Repetitions
Chest to Bar Pull-ups, 9 Repetitions
Run 100 Meters

Note: Today we have an “old school” circa 2009 CrossFit HQ training session, with a slight twist by requiring a run between the Deadlift and Pull-up stations. Strict adherence to technique will be required for Athletes Rx’ing the Deadlift weight today.  In it’s simplicity lies the genius of the programming!

Don’s first CrossFit workout!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Endurance Workout is Cancelled Today!

Bag Class (5:15 PM – 6:00 PM at Krav Maga – Rounds are TBD!)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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


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