MONDAY 130812

Pull-up Progression: Rest Day

Three Individually Timed Rounds of:

Run 400 Meters
Bench Press Bodyweight 21 Repetitions

Note: Rest as needed between efforts to allow for maximum power production. Who can complete each individual round in 3:00 or less? Following the metabolic workout, rest as needed, then accumulate a total of 3 minutes in “Athletes Choice” of L-Sit or L-Hang on the rings, Pull-up bars or Parallel Bars.

Nathan Mendelsohn is back in Brazil


Our very own Nathan Mendelsohn will be in Brazil for two months teaching and training Brazilian Jiu Jitsu. Follow Nathan’s adventures on his website and Facebook. We miss you Nathan and look forward to your return. Ossss.


The KravFIT and BagFIT programs begin this week at Krav Maga Santa Cruz. Check with Greg Amundson if you are interested in joining the Krav Maga add-on program.


This Saturday, August 17, 2013, will be dedicated to Team Competition Training. Following the free community workout, join Greg Amundson and chip away at the beginner, intermediate, and advanced skill sets to see where you place. We encourage everyone to participate in this fun and challenging day regardless of your interest in actually joining one of the competition teams. Bring a wetsuit for the ocean swim!


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