Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Front Squat, 5 Repetitions (70 % of 1RM Front Squat)
Odd Minutes: Box Jump, 10 Repetitions (Advanced height 30′ / 24′)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Focus on explosive yet controlled hip extension for both skills, with special emphasis on completely opening the hip before coming off the Box Jump. Front Squat weight starts from the ground and requires either a Power Clean or Squat Clean. Front Squat weight should be approximately 70 % of 1 Repetition Max Effort.



Good luck and safe travels to Greg Amundson who will be in New Orleans and Alexandria, LA., teaching a Law Enforcement Seminar and lecturing on CrossFit at the Alexandria Police Department.


Thursday Special Programs

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

Every Minute On The Minute (EMOM) for 20:00,

Even Minutes: Kettlebell Swing, 15 Repetitions (35lb. / 25lb)
Odd Minutes: Box Jump, 10 Repetitions

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

CrossFit Mobility and Yoga Program (6:15 PM – 7:30 PM at Satvana Yoga)

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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