10 April 2019


Three Rounds for Time:

Power Snatch, 15 Repetitions
Thruster, 15 Repetitions
800 Meter Run (Or Row 1K or Bike 50 Calories) 

Rest as needed then,

Pull-up Progression, 6,6,5,4,3 STRICT Pull-ups 

Note: Today’s session is a lightly modified CrossFit “Main Site” workout. Prescribed barbell weight is 95lb. for men and 65lb. for women. Use the same barbell for both exercises. 

IMG 2668 e1554846913890

Brad is preparing for his 4th Degree Black Belt Test!


Wednesday Special Programs 

Krav Maga (All Levels – 5:30PM – 6:00PM) Please note Krav Maga will be a thirty minute class tonight. 


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