09 January 2020


Three Individual Timed “Sprint Rounds” (rest up to 2:00 between rounds)

Concept2 Row, 300 meters
Strict Pull-up, 10 repetitions
Strict Press, 5 (85lb. / 55lb.)

Rest as needed then,

Tabata Mash-up of Double Unders and Toes to Bar

Note: On the “Sprint Rounds” there will be a requirement for strict range of motion on the pull-ups and press. The intention is to produce strength at a high heart rate following the row. The mash-up is 8 rounds of each skill (8:00 running clock). Athletes will move back and forth between the double-under and toes to bar. The goal is 20 double unders and 8 toes to bar each round.


January, 2016. Blast from the past!


Thursday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM)


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