27 July 2018

FRIDAY 180727

Threshold Mashup Training:

As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swing (53lb. / 35lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Concept2 Row (50% Threshold)
Minute Two: Kettlebell Swing (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Push yourself today, and hold those percentage numbers! The most challenging station to maintain the 50% threshold will be the Concept2 Row. Give yourself a 10 second window to transition to the next station.

IMG 3096

Tom is out to sea for three months ~ Please keep him in your prayers!


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting


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