26 May 2017

FRIDAY 170526

Station Rotation Warm-up at Krav Maga

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Battle Ropes
GHD Sit-up
Bosu Ball Squat
Concept2 Row

Rest as needed that at HQ,

Complete Five Sprint Rounds,

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions
Dumbbell Thruster, As Many Repetitions As Possible (35lb. / 25lb.)

Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition.


Britain Wilson – Gyms first “Double Murph”


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)


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