TUESDAY 160315

For 18:00 (6 Rotations Each Station)

Minute One: 5 Handstand Push-ups (or Inverted Box Push-ups)
Minute Two: 10 Parellel Bar Pass Throughs (Focus on Hip Extension)
Minute Three: 14 Single Let Squats (7 Each Leg)

Note: Todays workout is a variation of our “Got Gymnastics” station rotations. Do your best at each station, and focus on range of motion, virtuosity and technique. Scale the repetitions as necessary, but retain the skill as much as possible.



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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