TUESDAY 160209

“Got Gymnastics V3?”

Pick your AMRAP Evolution based on Gymnastic Capacity. Minimal scaling encouraged.

Evolution A:

As Many Rounds As Possible in 20:00 of,
3 Muscle-up’s (Bar or Ring)
20 Single Leg Squats – Alternating Legs (10 Each Leg)
30 Second Gymnastic L-Sit on Parallel Bars

Evolution B:

As Many Rounds As Possible in 20:00 of,
5 Pull-ups (Focus on Strict Pull-up)
5 Bar Dips (or 15 Hand Release Push-ups)
10 Weighted 24 Inch Box Steps (5 Each Leg / 35lb. / 25lb.)
20 Second Tuck on Parallel Bars

Note: On todays workout, Athletes may choose their evolution. Within the evolution, minimal scaling is encouraged. Advanced Athletes should attempt Evolution A, even if fewer overall rounds are accomplished. Compare todays effort to January 19, 2016.


Coach Aaron on Spinal Health at Satvana Yoga


Tuesday Special Programs

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

As Many Rounds As Possible in 20:00 of
50 Weighted Jumps
5 Pull-ups (Focus on Strict Pull-up)
15 Hand Release Push-ups
Box Step Up, 20 Repetitions (10 Each Leg)

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:15 PM – 7:15 PM at Satvana Yoga)
Please note our Yoga Class will be relocating to Satvana Yoga tonight! New class time will be 6:15 PM to 7:15 PM. Address is 907 41st Avenue. 

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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