Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Strict Pull-up 5, 4, 3, 2 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

50 Barbell Thrusters (45lb. / 35lb.)
400 Meter Run
30 Hand Release Push-ups

Note: On the Bench Press and Pull-up, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. On the Pull-up, descend over a 3 second count, hold the bottom position for 1 second, explosively return to the top position (No Kipping!) and hold the top position, with chin over the bar for 2 seconds. For the “Sprint Round” blast through this triplet, with maximum speed and intensity.


Toby – A Leader in our Community


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Kettlebell Swings (35lb. / 25lb.)
400 Meter Run
30 Burpees
10 Pull-ups
200 Meter Run
10 Pull-ups
30 Burpees
400 Meter Run
50 Kettlebell Swings (35lb. / 25lb.)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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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