MONDAY 170717

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Modified Rope Climb Drill

Rest as needed then,

For time:
8 Deadlifts (135lb. / 95lb.)
7 Hang Power Cleans
6 Front Squats
Run 100 Meters
8 Strict Pull-ups
7 Kipping Pull-ups
6 Chest to Bar Pull-ups
Run 100 Meters
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
Run 100 Meters
6 Strict Pull-ups
5 Kipping Pull-ups
4 Chest to Bar Pull-ups
Run 100 Meters
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Done!

Note: On todays session, Athletes will use the same weight for all barbell skills for all rounds. Maintain adherence to the progression of Strict, Kipping then Chest to Bar (also kipping) Pull-ups. Advanced Athletes should set a goal of keeping all sets, including the Pull-up progression, consecutive.

Alyssa is Athlete Of The Week

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Congratulations to Alyssa who was recognized as Athlete Of The Week at CrossFit Amundson and Krav Maga Santa Cruz. Alyssa is a “Trifecta” Athlete who trains in CrossFit, Krav Maga, and Warrior Yoga, with resounding success is all three disciplines. Alyssa has made tremendous progress in all of her fitness skills, in particular her Pull-up, sprints, and Olympic lifting progressions. At Krav Maga, she absolutely crushed the combative drills during the grueling test, and demonstrated clear understanding of the self-defense principles of the Yellow belt curriculum. Alyssa has an amazing sense of humor, and radiates with kindness and encouragement to all those around her. When she is not crushing workouts, Alyssa is a full time student at UC Santa Cruz. Congratulations Alyssa on all your success, and keep up the great work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga starts on July 24!

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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