30 January 2020


Evolution A:

Bench Press, 5,5,5,5,5 Repetitions (Tempo Training, 5 Second Descent)

Rest as needed then,

Evolution B:

Strict Pull-up, 5,5,5,5,5 Repetitions (add weight if possible)

Rest as needed then,

Cash out with a 90 second AMCAP Concept2 Row

Note: Today we are focusing on building upper body strength. Advanced athletes should consider using the tempo methodology on both the Bench Press and the (weighted) Pull-up. We will record the most weight lifted and most weight pulled.

IMG 9332 1

The 8:00AM warriors following a battle!


Thursday Schedule

  • CrossFit (6AM, 8AM, 10:30AM, 4PM)
  • Krav Maga (5:30PM)


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