04 September 2015

FRIDAY 150904


Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition. The last time this workout was completed in our gym was June 12, 2015 and on July 27, 2015. Set a new “speed” and “strength” record today!

Ryan and Patrick

Ryan gets Coaching from son Patrick during the AMMAP


Labor Day Holiday Schedule

Please note our  gym will be open for Open Gym on Monday, September 1, 2015, from 1:00 PM to 4:00 PM. All other classes will be cancelled for the holiday. Have a great Holiday Weekend!


Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)


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