04 November 2016

FRIDAY 161104


30 Seconds “On” followed by 30 Seconds “Off” for 4 Rounds (4:00 at each station)

Assault Bike (Men 70 RPM / Women 50 RPM)
Rest 1:00
Concept2 Row (Max Calories)
Rest 1:00
GI Jane Burpee Pull-up (Max Repetitions)
Rest 1:00
Wallballl (Max Repetitions – 20lb. / 14lb.)

Rest 2:00 and Repeat!

Note: Today’s workout operates in the traditional “Tabata This” format. However, rather than a 20 “on” and 10 “off” format, Athletes will have 30 seconds “on” and 30 seconds “off” for 4 rounds (total a 4:00 at each station). The Assault Bike is a “grind” station, with the RPM requirement for men 70 or higher, and women 50 or higher. Athletes can pick their start station, but most honor the prescribed order of rotation. Todays workout is in honor of our gym’s Brazilian Jiu Jitsu fighters who are preparing to compete in the Worlds!



Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


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