THURSDAY 170810

Every 4 minutes for 20:00 (or as long as possible) complete:

From 0:00-4:00
Run 100 Meters (HQ to Krav Maga)
10 Pull-ups
Run 100 Meters (Krav to HQ)
Front Squat, 4 Repetitions (135lb. / 95lb.)

From 4:00-8:00
Run 100 Meters (HQ to Krav Maga)
10 Pull-ups
Run 100 Meters (Krav to HQ)
Front Squat, 8 Repetitions (135lb. / 95lb.)

Note: Continue adding 4 repetitions to the Front Squat every 4:00 for 20:00 (5 rounds) or as long as you are able. If you are not able to add the increase of Front Squat repetitions, maintain the last successful interval. The goal on the last round, commencing at minute 16:00, is 20 Front Squats. This is a challenging session, that quickly increases in intensity!

Patriot Authors Network

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Coach, along with Josh Mantz, Jason Redman, Jay Dobyns and Robert Vera (not pictured) have some big plans with the newly formed Patriot Authors Network. These warriors raised over $30,000.00 in Tacoma at the recent TRIGGRCON Convention, which will all be donated to the Boulder Crest Foundation, a non-profit dedicated to supporting our Nations Marines, Soldiers and Airmen who are facing the challenges of PTSD. In addition, future speaking and book signing event will support Safe Call Now, the Nations first support network for Law Enforcement Officers facing the effects of PTSD, mental illness and substance abuse.

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Thursday Special Programs

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

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

Satvana (6:00 PM – 7:00 PM at Krav Maga)

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

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