21 March 2017

TUESDAY 170321

Three Rounds for Time:

Power Clean, 10 Repetitions (135lb. / 95lb.)
20 Hand Release Push-ups
30 Kettlebell Swings (53lb. / 35lb.)

Rest as needed then,

As Many Rope Climbs As Possible in 3:00

Note: Today’s session is a slightly modified version of the “Digging Deep Australian 2009 CrossFit Qualifier.” All stations are designed to be “consecutive repetition”. Hit todays session fast and hard!

Coach on “Whistle Kick Martial Arts Radio”


Greg Amundson was recently featured on the Country’s premier Martial Arts Radio and Podcast called “Whistle Kick Radio.” Coach’s unique philosophy on the warrior spirit and integration of the mind, body and spirit, has inspired martial arts schools across the Nation! Legendary martial artist and PIT Fight Team founder John Hackleman said about Greg’s new book “Firebreather Fitness” that if your not following Greg’s program, you are “A partial artist, not a martial artist.”


Tuesday Special Programs

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

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

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



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