11 February 2015


Thruster 3,3,3,3,3 Repetitions,

Rest as needed then,


Concept 2 Row 1000 meters
50 Thrusters (45lb. / 35lb.)
30 Pull-ups

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was November 24, 2014, and on July 15, 2014. Check your journals and set a goal of a personal record today. The goal for the strength component today is to work up to a 1/2 bodyweight Thruster for all three repetitions of the final set. How many of our Athletes can achieve the strength goal and also perform “Jackie” in 9:00 or less?


New Competitors Class starts Thursday 1:30 PM – 2:30 PM


Wednesday Special Programs

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

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups or Gymnastic Bar Dips

Rest up to 2:00 between rounds.

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

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


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