06 May 2015


Strict Pull-up Progression: 5,5,4,3,2

Rest as needed then,

Complete Four Rounds:

On a 3:00 Minute Running Clock –
Run 400 Meters
Bench Press, As Many Repetitions As Possible

Note: Rest up to 3:00 between rounds. Mens prescribed weight is 135lb. and women’s weight is 85lb. Your score is the total number of Bench Press repetitions achieved over four rounds. The goal is 100 or more repetitions. This workout is back by popular demand!

CFA-Battle of the Badges2015_v3

2015 Battle Of The Badges!


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Individually Timed “Sprint Rounds” of:

Concept 2 Row, 25 Calories
Kettlebell Swing, 21 Repetitions (20lb. / 14lb.)
Pull-up, 12 Repetitions

Rest up to 2:00 between rounds.

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

Complete Four Rounds For Time:
50 Squats
100 Weighted Jump Ropes
30 Push-ups
100 Weighted Jump Ropes

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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