26 October 2016


Complete One Minute “On” and One Minute “Off” At Following Stations:

Assault Bike (50 to 70 RPM)
Rest One Minute
Wallball Shots, Maximum Repetitions (20lb. / 14lb.)
Rest One Minute
Rope Climb, Maximum Ascents (Every Ascent = 5 Points)
Rest One Minute
Concept 2 Row, Maximum Calories
Rest One Minute
Deadlift, Maximum Repetitions (155lb. / 105lb.)

Note: Be prepared for 2 rounds and a 30 second “Sprint” round of todays workout.



Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Open Gym (1:00 PM – 4:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga Please note Krav Maga is cancelled tonight.


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