27 May 2015


Strict Pull-up Progression: 8,8,7,6,5

For Time:

Concept 2 Row, 50 Calories
30 Wall Ball Shots (20lb. / 14lb.)
20 Pull-ups
10 Burpees
200 Meter Farmers Carry (35lb. / 25b.)

Note: Complete two rounds of this “Chipper” with up to 5:00 rest between rounds. The goal is to blast through Round 1 at a blistering pace, recover quickly, and repeat within 15 seconds of your first round.


Jacob, Coach, Champ and Lukeness at Nate’s pre-World Championship Fight


On Thursday, May 21, 2015, Jacob, Coach, Nate and Luke joined forces for an incredible CAMP session to help prepare Nate for his upcoming Brazilian Jiu Jitsu World Championship Fight. The guys completed 3 rounds of 1:00 at the following stations: Assault Bike, Concept 2 Row, Double Under, and Heavy Bay Throws with Positional Ground Work. The session concluded with Warrior Yoga and guided visualization. Ossssss.


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Individually Timed “Sprint Rounds” of:

Concept 2 Row, 25 Calories
Kettlebell Swing, 21 Repetitions (20lb. / 14lb.)
Pull-up, 12 Repetitions

Rest up to 2:00 between rounds.

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Four Rounds For Time:
50 Squats
100 Weighted Jump Ropes
30 Push-ups
100 Weighted Jump Ropes

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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