16 February 2017


Every Minute On The Minute for 10:00,

“Da Snatch”
1 Power Snatch
3 Overhead Squats


“Da Clean”
1 Power Clean
3 Front Squats

Rest as needed then,

“Good Golly, Miss Molly”

As Many Rounds and Repetitions As Possible in 8:00,
30 Double Unders
8 Burpees

Note: For the EMOM, pick a weight and maintain it over all 10 rounds. The weight should be approximately 70% of your working 1RM Overhead Squat or Front Squat. (Ie. pretty heavy).


Doctor Van Brunt – 500 Meter Concept2 Rowing Champion!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

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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