TUESDAY 150414

As Many Rounds As Possible (AMRAP) in 9:00 of,

50 Squats
Deadlift, 7 Repetitions
25 Hand Release Push-ups

Rest up to 4:00 then,

As Many Rounds As Possible (AMRAP) in 5:00 of,

50 Squats
Deadlift, 7 Repetitions
25 Hand Release Push-ups

Rest up to 2:00 then,

Complete One Round For Time of,

50 Squats
Deadlift, 7 Repetitions
25 Hand Release Push-ups

Note: Prescribed Deadlift weight for men is up to 185lb. and Women 115lb.

FloridaLEOSeminar

CrossFit Law Enforcement Seminar – St. Lucie County Sheriff, Florida

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Congratulations to the graduates of the April 11, 2015,  CrossFit Law Enforcement Seminar, hosted by St. Lucie County Sheriff’s Office in Florida. This was the first LEO Seminar to hit the East Coast, and the event sold-out in just a matter of days. In attendance were Officers and Deputies from a wide range of Departments in Florida, including Sebastian Police Department, Hollywood Police Department and numerous members of the highly respected St. Lucie County Sheriff’s Office SWAT Team.

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Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

On a 3:00 Running Clock:

Slam Ball, 21 Repetitions
Hurdle Jump, 15 Repetitions
GI Jane’s, As Many Repetitions As Possible

Note: Today’s LIGHT workout comes from our CAMP Program. Modifications for the GI Jane will include Burpees to the Pull-up Bar. Complete up to 5 rounds of this workout. Rest up to 3:00 between rounds. Your score is the total number of GI Jane’s completed each round.

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)

Week 3 – Santa Cruz Challenge Week!

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

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