TUESDAY 160112

For 18:00 Complete The Following (6 Sets of Each)

Minute One: 7 Repetitions, Hand Stand Push-ups (or 20 Parallel Bar Push-ups)
Minute Two: 12  Repetitions, Alternating Single Leg Squats (or 30 Goblet Squats – 35lb. / 25lb.)
Minute Three: 10 Repetitions, Feet Elevated Ring Rows

Note: This is a “Station Rotation” workout in which you rotate stations at the end of each minute. Athletes can choose their start station, but must honor the prescribed order of rotation. At the end of the 18:00 workout, Athletes will have completed 6 evolutions at each station. No shoes on the whiteboard for the Handstands!


Nice Leaderboard!


Save The Date!

On January 30 and January 31, from 1PM to 5PM, join Greg Amundson and Doctor Van Brunt, for a Four Hour Seminar on Warrior Yoga. The Seminar will take place at our new Satvana Yoga studio on 41st Avenue. This Seminar will include instruction on the Primary Series of Warrior Yoga, and will teach Warrior Series One for Athletes who are involved in the CAMP Ranking System. Learn the points of performance fur such Warrior Yoga Asana (poses) as Warrior I, Warrior II, and Twisting Warrior, as well as the Fighting Warrior Series. Aaron will be teaching the importance of Yoga for spinal health, and how posture both inside and outside the gym can be life enhancing and power producing. The cost of the Seminar is $15.00 and include one FREE MONTH of Yoga at Satvana Yoga. Sign up at HQ! We look forward to seeing you “On The Mat.”


Tuesday Special Programs

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

Today our Light Class will be joining our HQ class and programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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