“Super Set Strength Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Weighted Pull-up 5,5,5,5,5 Repetitions

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)
1 Set of Maximum Repetition Pull-up (Kipping OK)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Following the Tempo, Athletes will complete 1 set of Maximum Repetition Squat with with either 50%, 75% or 100% of their bodyweight, and 1 set of Maximum Repetition Pull-ups, to include any type of kip.

Tara Murphy

Tara – Satvana Yoga Founding Teacher


The amazing Tara has joined Satvana Yoga as a Founding Instructor. As the new studio opens, we will be adding more Yoga classes to our schedule, including morning class times. Check out the Satvana Yoga website for all the details.


Thursday Special Programs

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

Note: Today our Light workout will be HQ programming with modifications as needed.

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

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 – 8:00 PM at Krav Maga)


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