MONDAY 190812

On a 20:00 Clock (4 Rounds Each Station)

Minute One: Toes To Ring, (15, 12, 9 Repetitions)
Minute Two: Rope Climb, (3,2,1 Repetitions)
Minute Three: One Round of “Cindy”
Minute Four: Assault Bike, (15,12,9 Calories)
Minute Five: Weighted Box Step-up (20 inch box, 35lb. / 25lb. Kettlebells – 10,8,6 Repetitions)

Note: On todays station rotation, aspiring Purple Belts should strive for the highest number of repetitions / calories in each minute at each station. Blue Belts should strive for the mid-range, and white belts the lower range. Scaling up is always encouraged! Use the most challenging Rope Climb ascent technique available. The Box Step-up is repetitions each leg, with Kettlebell’s held in each hand.

Team Trifecta!

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Week At A Glance

Tuesday:

• CrossFit Masters Class (10:30AM – 11:30AM)
• Bag Class & Krav Maga (5:30PM – 6:15PM)
• Warrior Yoga (6:30PM – 7:15PM)

Wednesday:

• Advanced Krav Maga Weapon Defense (5:30PM – 6:15PM)

Thursday:

• CrossFit Masters Class (10:30AM – 11:30AM)
• Bag Class & Krav Maga (5:30PM – 6:15PM)

Friday:

• CrossFit Strength & Olympic Lifting

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