“Tempo Strength Day”

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

Rest as needed then,

On a 3:00 Running Clock:

Deadlift, 3 Repetitions (See Note Below)
200 Meter Farmers Carry, 35lb. / 25lb. Kettlebell
Bar Over Burpee, As Many Repetitions As Possible

Note: Complete two rounds of todays triplet. Your score each round is the total number of Bar Over Burpees completed. Mens prescribed weighted on the Farmers Carry is 35lb. and women’s weight is 25lb. Only one hand may carry the Kettlebell at a time, and Kettlebell must be put down in order to switch hands. For the Deadlift, use at least 25 more pounds than your heaviest tempo weight.



Congratulations to Delphine who achieved 92 consecutive Double Unders, and 100 total repetition in 1:00. Delphine is a testimony to the power of practice, patience and determination.


Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

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

Complete Three Rounds for Time:

Kettlebell Sumo Deadlift High Pull, 25 Repetitions (35lb. / 25lb.)
Farmers Carry, 200 Meters (same weight as Sumo Deadlift)
15 Burpees

Rest as needed then,

Tire Flip Relay! (5:00 PM class only!)

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


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