06 January 2017

FRIDAY 170106

Every Two Minutes for 10:00 (EMOM – 5 Rounds)

Advanced Evolution:
Muscle Up on Rings, 5 Repetitions

Intermediate Evolution:
20 Chest to Bar Pull-ups
20 Bar Dips

Beginner Evolution:
10 Pull-ups (Band or Ring Row Assisted)
10 Dips (Band Assisted)

Rest as needed then,

“3 Rounds of Barbara”

Every 5:00 for 15:00 (3 Rounds)

Pull-up, 20 Repetitions
Push-up, 30 Repetitions
Sit-up, 40 Repetitions
Squat, 50 Repetitions

Note: On the “Barbara” evolution, record the split time for each round. Advanced Athletes goal should be Rx’d stations, and a sub 3:00 time each round. Large classes will use Krav Maga for “Barbara”. Technique and points of performance will be taught for the Muscle-up.


Greg Amundson on the Unbeatable Mind Podcast with Mark Divine


“So the ego wants to think, ‘I got this. I can fix this.’ And we get to work using our worldly skills. What the master can do is sit in stillness and allow God or the Universe to work on our behalf. So there’s battles being waged in the spiritual realm and the worldly realm. And I’d like to think that a master can just sit in stillness and allow things to manifest around them that allow their intentions to be fulfilled on the world, in a more powerful way than we could ever hope to achieve if we only used our limited worldly understanding.

That’s why the Bible says ‘Lean not on your own understanding.’ Because it’s always going to be limited. Our body, our mind, no matter how well developed is always limited through the human condition. We tap into that greater source of power, and that’s when we can do all things.” ~ Greg Amundson from the Unbeatable Mind Podcast


Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)


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