23 November 2016


Back Squat 5,5,5,5 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete Two Rounds for Maximum Wallball Shots:

On a 3:00 Clock:
50 Double Unders (Or 75 Weighted Jumps)
400 Meter Run (Or 400 Meter Row)
Wallball Shots, Maximum Repetitions (Score)

Extra Credit: 90 Second Rope Climb Test! (Can anyone get 8 climbs?)

Note: The tempo for the Back Squat today is a 5 second descent, 3 second bottom position hold, and accelerated return to the top position. Increase weight over the 5 sets for the maximum possible weight while maintaining the tempo. Rest up to 3:00 on the AMRAP workout.


Nick – 1/2 Mile Offshore during Marine Rescue Training


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Class cancelled tonight) 


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