01 February 2017


Every Minute On The Minute for 10:00,

1 Power Clean
2 Alternating Barbell Rack Lunges
3 Shoulder to Overhead

Rest up to 2:00 then,

“Mini Cindy” or “Mini Mary”

10:00 As Many Rounds As Possible (AMRAP) of,

5 Pull-ups
10 Push-ups
15 Squats


10:00 As Many Rounds As Possible (AMRAP) of,

5 Handstand Push-ups
10 Single Leg Squats (5 Each Leg)
15 Chest to Bar Pull-ups

Note: Recommended barbell weight for the EMOM is between 65lb. and 135lb. Keep the same load for all 10 rounds. Athletes can choose “Mary” or “Cindy” today, which will be conducted at Krav Maga.


Lars is a dad!


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 (Class VIII 6:00 to 6:45 PM at Krav Maga)


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