FRIDAY 181207

Evolution A:

Tabata Barbell Back Squat (See Note Below on Weight)

Rest as needed then,

Evolution B:

Three Rounds for Time:
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Hang Power Clean, 15 Repetitions (95lb. / 65lb.)
Shoulder to Overhead, 9 Repetitions (95lb. / 65lb.)

Note: On the Tabata Squat, your score is the amount of weight on the barbell, multiplied by the total number of repetitions achieved. The goal is a weight that allows at least 10 repetitions each internal. The barbell must remain in the Back Squat position the entire time. This is a super challenging drill, and for many athletes, even a 45lb. barbell will be enough!

Brad is a Warrior!

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A very special Osssss and KIDA to Brad who recently endured an extensive training evolution in Karate while in Japan. Brad is a 3rd Degree Black Belt in Karate, and one of our extremely consistent 6AM athletes! Congratulations Brad on all your success, both on and off the Dojo and CrossFit gym floor.

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Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting Class (all levels welcome to attend!)

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