11 October 2016

TUESDAY 161011

Tempo Deadlift, 5,5,5 Repetitions (5 second descent)

Between sets of Deadlift perform 10 to 15 Repetitions of Ring Dip or Bar Dip

Rest as needed then,

Two “Sprint Rounds” for time:

Run 400 Meters (or Row 400, or 90 seconds at 60 + RPM on Assault Bike)
30 Kettlebell Swings
20 Hand Release Push-ups
10 Toes to Bar

Note: Rest up to 3:00 between the sprint rounds. The descent on the Deadlift is key – you want to error on the side of being too slow, rather than too fast. The 5 second descent is a minimum. face


We love Bronson!


Good luck to Bronson who will be attending a 6 week Officers Academy for Firefighting Service. Bronson is a natural leader and we know he will do extraordinarily well in the course.


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light workout will be our HQ programming with modifications as needed.

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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