26 July 2018


Evolution A:

Three Rounds for Time:
Push Press, 12 Repetitions (95lb. / 65lb.)
Single Leg Squat, 10 Repetitions (Alternating 5 Each Leg or 30 Squats)
Run 200 Meters (to Krav Maga)
15 Chest to Bar Pull-ups
Run 200 Meters

Rest as needed then,

Evolution B:

As Many Muscle-ups As Possible in 3:00 (Ring or Bar)


Evolution C:

As Many Rope Climbs As Possible in 3:00

Note: Today’s workout on Evolution A is meant to be a burner! Ideally all repetitions are consecutive with a completion of less than 10:00. Athletes can then pick Evolution B or C or perform both.


Ryan: A Warrior, and a Leader!


The CrossFit Experience With Greg Amundson” CrossFit Journal preview video [wmv] [mov] [HD mov] – Courtesy of CrossFit.com


Thursday Special Programs

5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds + Technique) and Warrior Yoga


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