Row 100 Meters
21 Strict Pull-ups
Row 200 Meters
18 Strict Pull-ups
Row 300 Meters
15 Strict Pull-ups
Row 400 Meters
12 Strict Pull-ups
Row 500 Meters
9 Strict Pull-ups
Note: Today’s workout should be an all-out, maximum effort on each of the Concept2 Row Intervals. Each sprint will be recorded for data. Between efforts, rest as needed, and complete the required number of Strict Pull-up Repetitions. Advanced athletes may add weight as appropriate for the Pull-up. No kipping!
Alan and Mellissa – Long Gun Series A and B Graduates!
Keep your eye on Alan and Mellissa! These two warrior-athletes have been training extremely hard, and making incredible gains! These two are “Trifecta Athletes” and train in the disciplines of Yoga, CrossFit and Krav Maga! Ossssss
CrossFit Light (5:00 PM – 6:00 PM at HQ)
Our Light Workout will be HQ programming.
Satvana (6:00 PM – 7:15 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)