12 June 2019


On a 4:00 Running Clock

Minute One: Assault Bike (12 / 7 Calories)
Minute Two: Concept2 Row (15 / 12 Calories)
Minute Three: 200 Meter Run (Bus Stop)
Minute Four: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats

Rest 2:00 and perform two x four count “Box Breaths” 

Repeat entire evolution three additional rounds (4 rounds total). 

Note: Today’s session integrates both “action” and “non-action” and “movement” and “stillness.” Athletes are encouraged to repeat either Scripture or a positive affirmation during the 2 minutes of rest and pranayama. To encourage stillness and full recovery athletes will either sit on the ground, meditation benches, or folding chairs. This is a great session! 

IMG 3178

6AM Warriors!


Good luck to all the Officers who are participating in the Law Enforcement Torch Run today!


Wednesday Special Programs

 Krav Maga Weapon Defense (Advanced Class – 5:30PM – 6:15PM)


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