Evolution A:
Three Rounds for Time:
Alternating Weighted Lunge, 20 Repetitions (10 Each Leg)
Run 100 Meters
15 Toes to Bar (at Krav Maga)
9 Burpees
Run 100 Meters

Rest as needed then,

Evolution B:
“Barbell Complex”
3 Deadlifts
2 Front Squats
1 Split or Push-Jerk

Note: For the weighted lunge, use 15lb. to 35lb., either Dumbbell or Kettlebell. The back knee must “Kiss the Ground”. Weighted is held “Farmers Carry” style with extended arms. Complete five rounds of the Barbell Complex, using as much weight as possible. Rest up to 2:00 between sets.


Thursday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


Starting in January, we are encouraging our Athletes to participate in a 30 day Nutrition Challenge. Here are the gyms recommendations:

  • Men drink 1 gallon of fresh water a day
  • Women 1/2 to 2/3 gallon of fresh water a day
  • Three “Zone Friendly” meals a day
  • 7-8 Hours of Sleep a night
  • Focus on Positive Mental Attitude (repetition of affirmation, Scripture, mantra, etc.)
  • Exercise 4 – 5 days a week
  • Increase consumption of fruits and vegetables (consider a smoothie!)
  • Eliminate sugar and “toxins” (alcohol, refined carbohydrate, negative thoughts, etc.)

To support your effort, we recommend reviewing the following resources:



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