Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Peg Board
Battle Ropes
Hurdle Jump (Large Classes)

Rest as needed then (At HQ)

Shoulder Press, 15 Repetitions
1 Rope Climb
Shoulder Press, 12 Repetitions
2 Rope Climbs
Shoulder Press, 9 Repetitions
3 Rope Climbs
Shoulder Press, 6 Repetitions
4 Rope Climbs
Shoulder Press 3 Repetitions
5 Rope Climbs

Note: In it’s simplicity, this workout is crushing. Each set of Shoulder Press should be a RM (Repetition Max Effort) and each set of Rope Climbs should utilize the most challenging technique in the Athletes capacity range. This workout is not “Timed”. Rather, we are looking for strength, and improvement in technique and capacity.

Team “Grace”


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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