16 May 2019


On a 18:00 Running Clock (6 Rounds Each Station)

Minute One: 3 Wallball Shots (20lb. / 16lb.)
Minute Two: 3 Calorie Concept2 Row
Minute Three: 3 Calorie Assault Bike 
Minute Four: 6 Wallball Shots 
Minute Five: 6 Calorie Concept2 Row
Minute Six: 6 Calorie Assault Bike 

Continue this progression until,

Minute Sixteen: 18 Wallball Shots
Minute Seventeen: 18 Calorie Concept2 Row
Minute Eighteen: 18 Calorie Assault Bike 

Note: Similar to many CrossFit Games workouts, todays session increases in intensity and volume as the workout develops. You must finish each interval within 50 seconds. If you reach the “limit” of your repetition or calorie potential, stop at 50 seconds, and repeat that same number of repetitions or calories on the next round for that one specific station. Your goal is to Rx’ todays session and achieve the required repetitions on each station for each round. 

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Thursday Special Programs 

Krav Maga (All Levels – 5:30PM – 6:15PM)


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