15 December 2016


Shoulder to Overhead 5,5,5,5,5 Repetitions  (Push Press, Push Jerk or Split Jerk – Athlete Choice)

Between sets of Shoulder to Overhead: (4 rounds)

Farmers Walk, 100 Meters (2 Hand Kettlebell Carry Maximum Weight Possible)


“Blast Off”

For Time,
Shoulder to Overhead, 30 Repetitions (75lb. / 55lb.)
One Arm Farmers Walk, 200 Meters (53lb. / 35lb. KB)
50 Squats

Note: Warm-up the Shoulder to Overhead “first” and so that each set of 5 repetitions are “working sets”, training with a load you can lift for 5 repetitions, but not 6.


Yoga Tonight at 6PM will be filmed!


Thursday Special Programs

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

Note: Our 8AM class will be HQ programming. 5PM Light will be a bag-class Warrior Circuit.

Satvana (6:00 PM – 7:15 PM at Krav Maga will be filmed for Firebreather website!)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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