THURSDAY 150806

For Time:

“The Hammer”

400 Meter Run
30 Dumbbell or Kettlebell Thrusters (25lb. / 15lb.)
20 Burpees
10 Power Cleans (155lb. / 95lb.)
20 Burpees
30 Dumbbell or Kettlebell Thrusters (25lb. / 15lb.)
400 Meter Run

Note: Today’s workout was created by Steph “Hammer” Hammerman and Kevin Ogar, two incredible Athletes and Coaches, who visited our gym on Monday, April 27, during the 6AM class time. Steph and Kevin are both adaptive Athletes, and are a huge source of inspiration to millions of CrossFitters around the world. The last time this workout was completed in our gym was May 1, 2015.

DorieChampion

Dorie is a Bench Press Champion!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jumps
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jumps

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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