Bench Press – 12, 12, 12, 12 Repetitions

Rest as needed then,

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: On the Bench Press, perform a set of 12 Repetitions every 3:00. The weight should be challenging, yet allowing consecutive repetitions. Recommended weight is between 135lb. to 165lb. for men and 55lb. to 85lb. for women.


Aisha and Naomi – Musha Shugya Evolution #1


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

1:00 “On” followed by 1:00 “Off” at the Following Stations:

Concept 2 Row, Maximum Calories
Wallball, Maximum Repetitions (20lb. 14lb.)
Burpee, Maximum Repetitions
Pull-up, Maximum Repetitions
Box Jump, Maximum Repetitions

Note: Complete two rounds of this circuit. Give maximum intensity at each station on Round 1, and then try to match or beat your score on Round 2. This is a potent workout!

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

Tonight our Light class will join our HQ class and programming.

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


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