"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

08 April 2015

0 comments

WEDNESDAY 150408

Every Minute On The Minute (EMOM) for 7:00

1 Clean and Jerk (Add weight each minute for a Personal Record)

Rest as needed then,

On a 5:00 Running Clock Perform The Following:

Concept 2 Row, 500 Meters
20 Hang Power Cleans (95lb. / 65lb.)
Double Unders, As Many Repetitions As Possible

Note: On the EMOM, over the course of 7 sets, gradually add weight to the bar and work towards a new personal record (PR) in the Clean and Jerk. For the AMRAP workout, your score is the total number of Double Unders (or Red Weighted Jump Ropes) completed.

Be a CHAMPION Today!

_______________

Wednesday Special Programs

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

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs

_______________