16 December 2015


Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 30 Double Unders (Advanced Goal 40 Double Unders)
Odd Minutes: 10 Toes to Bar, or Toes to Rings (Advanced Goal 15 Toes to Bar)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set. Note the “Advanced Goal” option for Athletes today.


Old School


In the photograph above, Greg Amundson assists Jeff Martone with his first Muscle-up at the original CrossFit gym following a Kettlebell Certification in 2004. Jeff Martone is the worlds authority on Kettlebell training and certification, and founded the official CrossFit Kettlebell Trainer Course in 2008. Greg and Jeff have been close friends since their first meeting in 2001. The size of the original gym and our HQ gym are nearly identical in size and layout.


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be HQ programming.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Today our Light Class will join our HQ class and programming.

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry sweatshirt to Krav Maga!


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