Station Rotation Warm-up (LIGHT) at Krav Maga then,

Complete as many rounds and reps as possible in 12 minutes of:
Thruster, 100 Repetitions (at HQ – 45lb. / 35lb.)
Run 100 Meters
90 Double-unders (at Krav Maga)
30 Bar Muscle-ups (or 50 Pull-ups and 50 Hand Release Push-ups)

Note: Todays session is a slightly modified version of CrossFit Games Open 12.4 and it’s going to be a good one! How many people can “Rx” todays session and complete one round?

Josh Mantz’s book hits top 900 on Amazon (out of 8 Million Books!)


Here are the gyms recommendations and a review of the January Nutrition Challenge:

  • Men drink 1 gallon of fresh water a day
  • Women 1/2 to 2/3 gallon of fresh water a day
  • Three “Zone Friendly” meals a day
  • 7-8 Hours of Sleep a night
  • Focus on Positive Mental Attitude (repetition of affirmation, Scripture, mantra, etc.)
  • Exercise 4 – 5 days a week
  • Increase consumption of fruits and vegetables (consider a smoothie!)
  • Eliminate sugar and “toxins” (alcohol, refined carbohydrate, negative thoughts, etc.)

To support your effort, we recommend reviewing the following resources:


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