TUESDAY 160816

“Tempo Strength Day”

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

Rest as needed then,

1 Set of Maximum Repetition Squat (Athlete Choice Percentage of Bodyweight)


Complete One Round at Each Station:

Concept 2 Row, As  Many Calories in 90 Seconds As Possible

Rest then,

Double Under, As  Many Repetitions in 90 Seconds As Possible

Rest then,

GI Jane (or Burpee) As Many Repetitions in 90 Seconds As Possible

Note: Rest up to 3:00 between sprint rounds on the Concept 2 Rower. Hit every work interval rested enough to maximize the power output and intensity. How many Athletes can row 40 or more calories, perform 100 or more Double Unders, and achieve 30 or more GI Janes?


Connor and Laurie are Champions!


Tuesday Special Programs

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

Todays LIGHT workout will be our HQ programming.

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

Warrior Yoga 75 (Class Cancelled through August 21) 

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


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