Every Two Minutes for 14:00 (7 Rounds)

Thruster, 5 Repetitions (Go Heavy – Establish a 5RM Load)

Rest as needed then,

For Time:

Row 400 Meters
Thruster, 30 Repetitions (60 % of 5RM Load)

Note: On the strength component of todays session, work up to a 5RM. Then, for the metabolic training, use up to 60% of the 5RM load.


Firebreather Fitness – Release Date January 5, 2017


Greg Amundson’s upcoming new book “Firebreather Fitness – Developing Body, Mind and Spirit For Maximum Performance” is scheduled to be published on January 5, 2017. The exercise description photographs are with Coach and his longtime friend and training partner Annie Sakamoto.


Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM )

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

Warrior Circuit

One Minute “On” and One Minute “Off”

Assault Bike (Or Concept 2 Row) Maximum Calories
Slam Ball (or Wall Ball) Maximum Repetitions
Power Wheel (or Pass Through) Maximum Repetitions
Hurdle Jump (or Box Jump) Maximum Repetitions
Peg Board (or Pull-up) Maximum Repetitions

Note: Be prepared to move through todays Warrior Circuit up to two times, with an optional “sprint round” of 30 seconds! Rest as needed between rounds to ensure maximum intensity during each sprint.

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

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


Facebook Comments