“Tempo Strength Day”

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 “Sprint Round” of:

On a 3:00 Running Clock,
Run 400 Meters Immediately Followed by
Deadlift, As Many Repetitions As Possible

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Compare todays repetitions and weight to February 24, 2016 and March 8, 2016. For the Sprint Round, use either 50%, 75%, 100 % or 125% of your bodyweight.


Kendra is a Champion!


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 workout will be our HQ programming at either Krav Maga or HQ.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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