17 December 2015


For Time,

Power Clean, 15 Repetitions (135lb. / 95lb.)
Front Squat, 9 Repetitions (135lb. / 95lb.)
Run 400 Meters
Power Clean, 12 Repetitions (135lb. / 95lb.)
Front Squat, 12 Repetitions (135lb. / 95lb.)
Run 400 Meters
Power Clean, 9 Repetitions (135lb. / 95lb.)
Front Squat, 12 Repetitions (135lb. / 95lb.)

Note: Hit todays workout fast and hard, with a goal for consecutive repetitions at each station. This is an “Old School” Coach Glassman original CrossFit workout circa 2002.

5PM Crew


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Rounds for Time:

50 Squats
20 Kettlebell Swings (35lb. / 25lb.)
10 Pull-ups
200 Meter Farmers Carry with Kettlebell

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

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

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:00 PM at Krav Maga)


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