11 April 2018


Evolution A: Thruster, 50 Repetitions for Time (75lb. / 45lb.)

Rest as needed then,

Evolution B:Threshold Mashup Training

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Snatch (50lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

9:00 Running Clock (3 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Snatch (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: The technique on the Alternating Dumbbell Snatch will be reviewed in class. As many of our athletes know, the Threshold at 50% (especially on the Row) is super challenging!


Nathan is a CHAMPION in Mind – Body and SPIRIT.


The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 


Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)


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