Complete Four Individually Timed Rounds:

For Time:
Concept 2 Row, 400 Meters
Run 400 Meters

Note: Rest up to 4:00 between rounds. How many people can complete each round in 4:00 or less? Depending on your training volume and frequency this week, either use today as an “active recovery” or come in and hit this session fast and hard.


Strict Pull-up Evolution during CAMP Ranking Test


On the CAMP Ranking System Strict Pull-up assessment, the standard is very challenging. A PVC pipe is held six inches off the front and back of the body. During the Pull-up, no part of your body may touch the pipe. Although challenging, all tested Athletes have achieved the standard. Be sure to practice a super strict Pull-up during test preparation, and ask a Coach or fellow Athlete to hold the PVC pipes for you.


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

8:00 AM Light will be our HQ Programming.

PM Light:

“Warrior Circuit 3”
Complete “One Minute On” and “One Minute Off”
Thruster Slam Ball (Maximum Repetitions)
Burpee over Hurdle (Maximum Repetitions)
Weighted Reverse Lunge (Alternating Legs)
Peg Board (Maximum Holes)
Assault Bike (Maximum Calories)

Note: We are introducing a few new and challenging skills to our Warrior Circuit. Get ready for an awesome session!

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:15 PM – 7:30 PM at Satvana Yoga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:00 PM at Krav Maga)


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