One Minute “On” followed by Two Minutes “Off” at the Following Stations:

Concept 2 Row, Maximum Calories
Assault Bike, Maximum Calories
Double Under or Red Weighted Jump Rope, Maximum Repetitions
Gymnastic Tuck on Parallel Bars, “Every Second Counts”

Note: Athletes may choose their “Start Station” but must honor the order of rotation. For the Gymnastic Tuck, hips and feet must remain off the floor. Every second in the Tuck position counts as a point. Calories on the Assault Bike will be multiplied by 4 to equal calories on the Aerodyne Bike. Come mentally prepared to rotate through the entire sequence up to three times. Can anyone break 200 “Points” using the Double Under skill on this workout?



“Perspective is an amazing thing: How you see something changes what you see. See Opportunity. See Potential. See Love.” – Greg Amundson 


Thursday Special Programs

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

Today our CrossFit Light class will join our Headquarters workout.

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This week is Squat Week. We will continue to develop our technique in the Squat, Front Squat and Overhead Squat. Today we will focus on the Front Squat with a Barbell.

Clinic WOD

Barbell Front Squat, 21 Repetitions
9 Lateral Bar Over Burpees
Barbell Front Squat, 15 Repetitions
15 Lateral Bar Over Burpees
Barbell Front Squat, 9 Repetitions
21 Lateral bar Over Burpees

Yoga (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Greg Amundson and Bailey Feeney.

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ first)

CrossFit Ladies Class (11:00 AM – 12:00 PM – Headquarters)


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