“Super Set Leg Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Pull-up 5,4,3,2 Repetitions (Tempo Training – Add Weight if Appropriate)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)
1 Set of Maximum Pull-ups (Kipping)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100%, 125% or 150% of their bodyweight. Pull-up Tempo is 3 second decent with a 1 second hold in the top position and an immediate return from the bottom position. Compare today to March 30, 2016.


Believe In Yourself – Encourage Others!


Greg Amundson on the 30 Day Nutrition Challenge [video]

The first step for the 30 Day Challenge is to determine your body fat. This can happen at Max Muscle on 41st Avenue, or another rapid way to determine your lean body mass is simply to use a tape measure and a scale. You should make all measurements on bare skin (not through clothing) and make sure that the tape fits snugly but does not compress the skin and underlying tissue. Take all measurements three times and calculate the average. All measurements should be in inches.

Tips for taking your measurements:

  1. Measure your hips (for women) at the widest point and keep the tape level.
  2. Measure your waist at the belly button, not the narrowest part.
  3. Measure your wrist (for men) at the space between your dominant hand and your wrist bone at the location where your wrist bends.
  4. Measure your height without shoes.

Once you have your body fat, the next step is to determine your block allotment each day. Once you establish how many blocks to eat each day, simply divide the blocks up into 3 to 5 meals each day. For example, an 18 block male could eat 4 x 4 block meals, with a 2 block snack. Our Coaches will be able to help further explain this principle.

  1. If you are using the waist measurement method CLICK HERE.
  2. If you have your body fat percentage, CLICK HERE


Thursday Special Programs

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

Warrior Circuit One:

One Minute “On” followed by One Minute “Off”:

Concept 2 Row or Assault Bike (Maximum Calories)
Slam Ball or Wall Ball (20lb. / 14lb. Maximum Repetitions)
Hurdle Jump or Box Jump (Maximum Repetitions)
Toes to Bar or Knees to Elbow (Maximum Repetitions)
Peg Board (PM Class Only – Maximum Holes)

Rest up to three minutes and repeat this workout!

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

Krav Maga Please note Bag Class is cancelled this morning. 

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Warrior Yoga 75 (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 – 8:30 PM at Krav Maga


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