25 April 2019


Evolution A: Every Two Minutes (E2MOM) for 14:00 (7 Rounds) 

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Evolution B:

One “Sprint Round” for time:
On a 3:00 Running Clock,
Run 400 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb. = Score)

Note: On Evolution A, the Athlete can pick their weight. This is a “complex” and requires the barbell to be “in play” for all the required repetitions; ie. no dropping the bar until the completion of the Shoulder to Overhead. 

KOKORO yoga flier 2

Kokoro Yoga Workshop is this Saturday – 8AM – 3PM. And it’s FREE! 


We hope you can join Coach and Catherine Divine this Saturday for a “deep dive” in the practice of Kokoro Yoga, meditation, and pranayama. This event is FREE for our athletes! Please be sure to sign up at HQ. You are encouraged to bring your own Yoga mat! 


Please note that Bag Class / Krav Maga is cancelled tonight. 


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