28 March 2017

TUESDAY 170328

Threshold Mash-up Training (From Firebreather Fitness!)

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 1:00
As Many Repetitions As Possible in 1:00 of Ring Dip (or Push-up)

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

Every Minute On The Minute For 15:00 (5 Rounds of Each Station)

Minute One: Kettlebell Swing (50% Threshold)
Minute Two: Toes to Bar (50% Threshold)
Minute Three: Ring Dip or Push-up (50% Threshold)

Note: This EMOM station rotation comes from a training session conducted on with Greg Amundson and Mark Divine at SEALFIT that helped inspire the Threshold Training program in Greg’s book Firebreather Fitness. This is a demanding session, especially the Kettlebell and Toes to Bar stations. Athletes can choose their start station but must honor the order of rotation.


Mette is a Champion!


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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