Complete Three Sprint Rounds:

Concept 2 Row, 30 Calories
Kettlebell Swing, 20 Repetitions (53lb. / 35lb.)
Run 100 Meters
Chest to Bar Pull-up, 10 Repetitions (at Krav Maga)
Run 100 Meters

Note: Hit todays session fast and hard, with a goal of completing each “Sprint Round” in 5:00 or less. All stations are designed for consecutive repetitions. Rest up to 4:00 between rounds.


Good luck, safe travels and hard punches to Coach who will be in Los Angeles the next four days teaching a Law Enforcement Seminar for LAPD, and attending Expert Krav Maga training at Krav Maga Worldwide.


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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