22 May 2019


“The Sprinter” (AKA “The Tom!”)

Concept2 Row, 100 Meters
Rest as needed, and perform 10 Strict Pull-ups
Concept2 Row, 200 Meters
Rest as needed, and perform 8 Strict Pull-ups
Concept2 Row, 300 Meters
Rest as needed, and perform 6 Strict Pull-ups
Concept2 Row, 400 Meters
Rest as needed, and perform 4 Strict Pull-ups
Concept2 Row, 500 Meters
Rest as needed, and perform 2 Strict Pull-ups

Note: Each Concept2 Row is a SPRINT! Row as fast as possible, and record your time. Pull-ups must be done strict – use a band if necessary. Advanced athletes should consider weighted Pull-ups. This is BY FAR one of the most challenging session we have at our gym. Bring your A-Game! 


Darrell is the man!


Congratulations to Darrell on a series of awesome accomplishments. In the same week, Darrell achieved a PR on his Power Clean (185lb.), his first No-Leg Rope Climb, and he beat Coach in a 400 meter foot race! Darrell is a great example of determination and consistency, both in his fitness training, and his NUTRITION! 


Kokoro Yoga is TONIGHT 7PM 



Kokoro Yoga is an excellent addition to your CrossFit and Krav Maga training, and will include ancient breathing practices, meditation training, and a biblical message with direct relation and application to workouts “inside the box” in addition to life “outside the box.” This class is perfect for new Yoga practitioners, in addition to seasoned spiritual devotees who are interested in a Christian influence on Yoga and a more robust Warrior practice. We look forward to seeing you on the mat! (Mats are provided!)


Wednesday Special Programs 

  • Krav Maga – 5:30PM – 6:15PM (Advanced Class – Weapon Defense)
  • Kokoro Yoga – 7PM – 7:45PM (Free for CrossFit Pleasure Point Athletes!)




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