TUESDAY 180116

“Bag Class Gone Bad”

On a 12:00 Running Clock,
9 Kettlebell Swings (53lb. / 35lb.)
6 Burpees
1 Pull-up
9 Kettlebell Swings
6 Burpees
2 Pull-ups
9 Kettlebell Swings
6 Burpees
3 Pull-ups

Note: Continue this repetitions scheme for 12:00. Your score is the highest number of Pull-ups achieved, in addition to any “Extra Repetitions” of Kettlebell Swing and Burpee.

Rest as needed then,

Double Under,
As Many Repetitions As Possible in 3:00

Note: Use this 3:00 to “practice” the Double Under if necessary. The best way to improve this challenging skill is practice, practice and ….. practice!

Ryan and Monet are Champions!


The 2018 CrossFit Open is coming soon! From February 22 through March 26, 2018, our gym will be hosting the CrossFit Open Workouts on Friday (regular gym program will be CrossFit Open WOD) and Saturday for registered athletes. This is a super fun, challenging, and team-building 5 weeks of competition, even if the only person you are competing against is yourself! We are encouraging our athletes to register and log their workouts on the CrossFit Open website. In addition, we will need five athletes to complete the CrossFit Judges course to help formally judge our registered and competing athletes. Any question on the Open, please check with Adrian Moreno, Kim Hansen or Coach. Visit the CrossFit Open Website to learn more and register! 


Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

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

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


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