29 December 2016


Evolution A (At Krav Maga)

“The Sweep”

One Minute at Each Station – No Rest Between Stations:

Assault Bike
Battle Ropes
Standing Rope Climb
Slam Ball
GI Jane (or Burpee to Bar)

Rest 1:00 and Repeat!

Evolution B (At HQ)

Every Two Minutes for 14:00 (7 Rounds)

1 Power Snatch
2 Hang Power Snatches
3 Overhead Squats

Note: Evolution A will be conducted at Krav Maga and is in the spirit of “Work Your Station!” Evolution B will include a complete review of the Snatch and Overhead Squat, and is intended for beginner and intermediate athletes to “practice” and for advanced athletes to “train”. Increase weight each round or stick with a set load.


Greg Amundson at the Unbeatable Mind Retreat in Carlsbad, CA.


Greg Amundson’s book Firebreather Fitness makes the Amazon Top 100 Bestselling List in Mens Health!


Thursday Special Programs

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

Note: Our 8AM and 5PM class 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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