05 January 2017


SEALFIT Strength Mash-up

Every Two Minutes for Twenty Minutes (10 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEAFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, and September 22, and November 3, 2016, try to add 5lb. to each set.


Matthew – 195lb. Thruster


Thursday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Note: Our 5PM class will be a Warrior Circuit with Coach!

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout.

Satvana (6:00 PM – 7:15 PM at Krav Maga – Special Guests Tonight!) 

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


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