MONDAY 131223

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

5 Pull-ups
10 Push-ups
15 Squats

Note: In the “Old School” days of CrossFit, this was how the now famous workout “Cindy” was programmed. If you were able to complete all twenty rounds on the minute, your next challenge was to complete 6 Pull-ups, 11 Push-ups and 16 Squats on the minute for twenty minutes, etc. If during previous efforts at the gym you were able to complete 20 or more rounds of “Cindy” (As Many Rounds As Possible in 20:00 of 5 Pull-up, 10 Push-up, 15 Squat), make your goal today to complete either the Rx’d repetitions or +1, +2, etc., depending on your capacity and experience. Otherwise, attempt the workout as Rx’d, and when you can no longer maintain the Rx’d pace, your workout transitions into an “AMRAP” instead of an “EMOM”. Your score is then a fraction of the number of rounds completed on the minute, over the remaining rounds completed. This is an excellent aerobic conditioning workout.

Saturday Community Workout


Holiday Schedule: Please note our gym will be closed on Christmas Eve and Christmas Day. All other days will consist of a regular class schedule with the exception of no Krav Maga or Yoga training on Monday evening.


Ask Santa Claus for a Jump Rope this Christmas! Beginning in January, we will be programming more workouts involving Jump Rope skills. Many of these workouts will be part of the new CAMP (CrossFit Pleasure Point Maximum Performance) which begins January 15, 2014. For local purchases, we recommend our friends at Play It Again Sports. On-line purchase recommendations are Rogue and Again Faster. Although we will have “loaner ” ropes at the gym, the Jump Rope is one piece of equipment that should be custom to the Athlete.


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