25 February 2015


Tabata Parallel Bar Pass Throughs “Every Repetition Counts”

Rest as needed then,

“Second Round KnockOut”

As Many Rounds As Possible in 5:00 of,
Deadlift, 5 Repetitions
25 Hand Release Push-ups

Rest up to 5:00 then,

As Many Rounds As Possible in 5:00 of,
Power Clean, 5 Repetitions
25 Double Unders

Note: The “Second Round KnockOut” workout comes from Saturday’s Competitors Class. Deadlift weight for men is up to 225lb. and women 175lb. Power Clean weight is up to 115lb. for men and 85lb. for women. The record to beat is Molly’s incredible 9 Rounds and 5 Power Cleans (9/5) on the Power Clean workout.




Krav Maga Phase A Test

After nearly 4 months of grueling training, the Phase A Krav Maga Athletes are ready for their Test. Tonight’s Phase A Test is from 6:15 PM – 8:00 PM at Krav Maga. The Test is open for viewing to immediate family members of Phase A Athletes. No video is allowed.


Wednesday Special Programs

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

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups or Gymnastic Bar Dips

Rest up to 2:00 between rounds.

Krav Maga Phase A (Phase A Test 6:15 PM – 8:00 PM at Krav Maga)


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