26 March 2018

MONDAY 180326

Station Rotation Warm-up at Krav Maga:

45 Seconds “On” followed by 15 Seconds “Off”
Assault Bike
Concept2 Row
Battle Ropes
Weighted Jump Rope

Rest as needed then,

Four Rounds for Time:

Squat, 30 Repetitions (At HQ)
5 Power Cleans (At HQ – 165lb. / 105lb.)
Run 100 Meters (to Krav Maga)
7 Strict Pull-ups
Run 100 Meters (to HQ)

Note: Absolutely no “kipping” on the Pull-up today! The focus is on controlled ranges of motion. Use bands if required to ensure “SEALFIT” standard of strictness.

IMG 2705

Cori, Tina and Margaret – Three Amazing Women!


The 2018 CrossFit Open has come to a close, and what an awesome Open it was! There were so many amazing success stories to be celebrated, and each one stands alone in significance. However, on Friday and Saturday, several of our athletes were witness to one success story in particular that bears repeating. After achieving her very first Pull-up on Friday (during 18.5!) Tina returned to the gym on Saturday and completed 9 more Pull-ups during her second run at the workout. Tina’s goal was to achieve a Pull-up before her 55th birthday, and she absolutely EXCEEDED that goal! Congratulations Tina on this milestone in your fitness training!


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