TUESDAY 170214

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


Tuesday Special Programs

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)