MONDAY 171211

Back Squat, 5, 5, 5, 5, 5 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Double Under, 40 Repetitions (Or 60 Weighted Jumps)
Odd Minutes: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Advanced Athletes should consider “scaling up” the Kettlebell Weight or Repetitions. This is a great opportunity to “practice” your Double Under skill. The tempo for the Back Squat is 5 seconds down (eccentric phase) followed by an explosive and immediate return to the top position. Each set of 5 repetitions are “working sets” and should be conducted with a 10RM load not requiring a tempo.

Congratulations to Doctor Van Brunt on his Blue Belt!


Monday Special Programs

CrossFit Light (Our LIGHT workout is HQ programming today)



We have added “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement. Keyholder privilege is limited to 20 Athletes! For more information or to register please check with Greg Amundson or e-mail Follow the LINK HERE for more information, or speak with Coach.


Krav Maga Update

The next Krav Maga combined Orange Belt and Yellow Belt program will commence in January, 2018. The tentative schedule will be Wednesday’s from 6:15PM to 7PM, in addition to weekend seminars. The next series is ONLY OPEN to current Yellow and Orange belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. More information to follow or check with Coach.