12 MARCH 2020


8 rounds for max repetitions at each station of (Tabata Mash-up)

20 seconds of Dumbbell Thrusters, rest 10 seconds (35lb. / 25lb.)
20 seconds of Pull-ups, rest 10 seconds

Rest as needed then,

On a 3:00 clock,

Assault Bike, 20 calories (15 women)
Wallball Shots, 20 repetitions (20lb. / 14lb.)
Toes to Bar, 20 repetitions
Assault Bike, As Many Repetitions As Possible

Note: On the Tabata Mash-up, keep a running total of your repetitions at each station. A great goal is a 10 repetition average at each station, for a score of 80/80.

IMG 9533


Thursday Special Programs 

  • CrossFit at 10:30AM
  • NO Bag or Krav tonight!


“In the long run, men hit only what they aim at. Therefore, they had better aim at something high.” ~ Henry David Thoreau 


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