02 November 2016


“Quarter Gone Bad”

Complete Five Rounds for Total Repetitions:

Thruster, 20 seconds (45lb. / 25lb. Dumbbells)
Rest 40 Seconds
Weighted Pull-up, 20 seconds (or Chest to Bar)
Rest 40 Seconds
Hurdle Jumps, 20 seconds
Rest 40 seconds

Note: Each 20 second station constitutes a mini-AMRAP. For example, at the Thruster station, you have 20 seconds to perform As Many Thrusters As Possible. Todays workout focuses on generating maximum intensity and power-output as quickly as possible. Athletes can choose their “start station” but must honor the prescribed method of rotation. Thruster weight for men is up to 45lb. Dumbbell and women 25lb. For the Weighted Pull-up, use up to 35lb. for men and 25lb. for women. Weight and skill modifications will be made available in the gym.



Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Open Gym (1:00 PM – 4:00 PM at HQ)

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

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – OPEN GYM)


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