25 January 2018


Super Set Strength Day:

Tempo Deadlift, 5,5,5,5,5 Repetitions (See Note Below)

Strict Bar Dip, 5,5,5,5,5 Repetitions (See Note Below)

Note: Weight on Deadlift should be consistent for all 5 sets, and should be a weight that allows 5 repetitions, but not 6. (ie. Heavy!) The tempo is 5 seconds down, gently touch the floor, and explosive return to the top position. For the Bar Dip, Advanced Athletes should consider adding weight. Athletes will be instructed on use of bands to support the Dip. Cycle back and forth between the Dip and Dealift. Today is dedicated to strength training – the only “high heart rate” offering will be Bag Class!


Warrior Yoga = “Skillfulness in Non-Action”


Did you know that Warrior Yoga practice includes a period of advanced breathing techniques (Called Pranayama in Sanskrit) in addition to Meditation? These ancient practices were taught to Coach by his primary mentor in Kokoro Yoga, Retired Navy SEAL Commander Mark Divine. The benefits of the “Internal Disciplines” are absolutely critical for our optimal performance, both inside the gym, and in life! To learn more and enjoy the profound benefits of Warrior Yoga …… Come to Class! Ossss!


Thursday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

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

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


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