“Threshold Mash-up Training”

Hurdle Jump (or Box Jump), As Many Repetitions As Possible in 1:00

Rest 1:00 then,

Toes to Bar, As Many Repetitions As Possible in 1:00

Rest 1:00 then,

Double Under, As Many Repetitions As Possible in 1:00

Rest as needed and determine 40% of your AMRAP Threshold for each station then,

For 18:00 (6 Rounds Each Station)

Minute One: Hurdle Jump (40% of AMRAP Threshold)
Minute Two: Toes to Bar (40% of AMRAP Threshold)
Minute Three: Double Under (40% of AMRAP Threshold)

Note: We are in our “de-loading” phase of Mash-up Threshold Training. However, notice as the threshold capacity decreases, the number of rounds increases, allowing you to hold a sustained heart-rate and working power output for a longer period of time.


We miss you Tom!


We are pleased to welcome the editorial and design team from Velo Press to our gym today. Velo Press is the leading publisher in the health, fitness and integrated wellness field, and is publishing Greg Amundson’s new book. Greg will be in a photo shoot today at our HQ gym location for the progressions taught in the new book. Please note that all classes after 8:00 AM today will be taught at our Krav Maga location.


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

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

Our LIGHT training session will be our HQ programming.

Krav Maga Please note Krav Maga is cancelled tonight.


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