3 Rounds for Time:
Run 100 Meters (HQ to Krav Maga)
Then Five Rounds of:
5 Pull-ups
10 Hand Release Push-ups
15 Squats
Run 100 Meters (Krav Maga to HQ)
Then One Round of:
Deadlift, 15 Repetitions
Hang Power Clean, 10 Repetitions
Push-Jerk, 5 Repetitions

Note: Barbell weight is 135lb. for men and 95lb. for women. This is a super challenging session that “mashes up” gymnastics with weightlifting. Bring your A-Game today!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Endurance Workout (Ocean Run & Swim 2PM – 3PM Meet at HQ)

Bag Class (5:15 PM – 6:00 PM at Krav Maga – 6 x 2:00 Rounds!)

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

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


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