Five “Sprint Rounds” of:

1 Rope Climb (or 5 Strict Ring Pull-ups)
40 Squats
20 Hand Release Push-ups
10 Toes to Bar

Rest up to 90 seconds between rounds.

Note: Todays workout consists of 5 individually timed “Sprint Rounds”. The goal is to complete each round within 3:00, then rest up to 90 seconds, and repeat. Advanced Athletes should focus on a No Leg Rope Climb.


Lifetime Integrated Gymnastic Holistic Training (LIGHT)


Wednesday 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. (to include Assault Bike)

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

Note: Please bring a towel and dry sweatshirt to Krav Maga!


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