“Super Set Strength Day”

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Ring Row 10,7,5,3 Repetitions (Tempo Training)
Strict Pull-up 5,4,3,2 Repetitions (Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Bench Press (See Note Below)
1 Set of Maximum Repetition Ring Row or Pull-up

Note: On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Use the same tempo for the Ring Row  or Pull-up. Following the Tempo, Athletes will complete 1 set of Maximum Repetition Bench Press with with either 50%, 75% or 100% of their bodyweight, and 1 set of Maximum Repetition Pull-ups or Ring Row, utilizing a Kip if desired. Compare todays effort to February 5, 2016 or February 29, 2016, and set a new record!


Nicole is a Champion!


On Monday at 12:00 PM, Nicole joined the crew at Krav Maga for an awesome workout of Pull-ups, Rope Climbs and TRX suspension work, under the watchful eye of Bronson. Nicole is an absolute inspiration!


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

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

Complete Three Rounds for Time:

100 Weighted Jump Ropes
30 Kettlebell Swings
15 Burpees
Run 400 Meters

Krav Maga Please note Krav Maga is cancelled tonight. 


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