09 February 2017


10:00 of Gymnastics Practice:

Ring and Bar Muscle-up Progressions with Hylie and Danny


“So Divine”

For Time,

Power Clean, 50 Repetitions (135lb. / 95lb.)
Push Jerk, 50 Repetitions (95lb. / 65lb.)
Burpee, 50 Repetitions

Note: Todays workout was created by Commander Mark Divine, and was his “lunchtime Yoga break” during the intensive 12 day Kokoro Yoga Teacher Training held at SEALFIT. There will be a 20 minute time cap on the workout. Weight’s prescribed are recommendations, and can be scaled both up and down. Athletes will use the same barbell for both skills, and will need to be strategic in how they set up their workstation. Compare todays time to August 22, 2016. Hooyah!


Rob Mountain – 9 No Leg Rope Climbs in 3:00 (Wow!)


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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


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