Evolution A:

For Time:

Row 500 Meters
30 Wallball Shots (20lb. / 10lb.)
Strict Pull-up, 10 Repetitions 

Rest as needed then,

Tempo Deadlift (5 Second Descent)

5 sets of 5 repetitions: 

  • Blue Belt = 1 x bodyweight 
  • Purple Belt = 1.5 x bodyweight 

Krav Maga Starts in February! 


Krav Maga Update! 

We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. Krav Maga belts must be worn each class. Uniform will be either black or white traditional Gi bottoms or the official Krav Maga pants, and T-shirt of athletes choice. Athletes interested in purchasing the Krav Maga pant should check with Coach. 


  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $59.00 monthly 


New Meditation and Pranyama Class

Beginning in February, 2019, Coach will be leading a weekly Meditation and Pranayama (breathing) class on Wednesday evenings from 6:15PM to 7PM. The class will also include seated Asana, although the emphasis will be on the internal practice of Yoga. This class is highly recommended, and can become the foundation for success in every area of your life. These are the same breathing and meditation techniques that Coach has been using every single day for nearly ten years, and that were taught (and retaught!) to him by Mark Divine, Dan Brule’, Raja Bright, Rolf Gates, and other experts in the field of metaphysics, spirituality, breathing, and meditation. Meditation benches will be provided. 


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