THURSDAY 171109

“Tom at Sea”

Row 100 Meters
Rest as needed then,
Row 200 Meters
Rest as needed then,
Row 300 Meters
Rest as needed then,
Row 400 Meters
Rest as needed then,
Row 500 Meters

Note: Today is a single modality combination of speed (100 & 200) followed by stamina and endurance (300 – 500). How many men can maintain a 1:45 x 100 Meter Split Time and women a 1:55 x 100 Split Time for ALL of the intervals? Remember that tomorrow (Friday) is MURPH! Be sure to hydrate and eat healthy today, and take care of your hands!

Krav Maga Stick Defense Workshop

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The Operation 22 Fundraiser is Saturday, November 11 at 10AM. This fundraiser supports Integrated Recovery Foundation, the nations ONLY TREATMENT center for female Veterans who experienced Military Sexual Trauma. We are encouraging our Athletes to make a one-time $10.00 donation to reach our goal of a $1,000.00 to IRF. DONATE HERE!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6PM – 6 x 2:00 Rounds at Krav Maga)

Satvana – (6:00 PM – 7:00 PM)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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