TUESDAY 170919

Complete One Round Every 4:00 (3 Rounds Total)

100 Double Unders
30 Kettlebell Swings (53lb. / 35lb.)
15 Pull-ups

Note:  On todays session, Athletes will have 4:00 to complete each round. Upon completion, a split time will be awarded. Athletes then rest until the top of the 4th Minute, and repeat for two additional rounds. As the saying in the Military goes, “It pays to be a winner!” The faster you complete each round, the most rest before subsequent rounds.


Todays Whiteboard Mission Brief: The key to success in any endeavor is to constantly focus your attention within your “Circle of Influence.” This concept, first introduced to the world by the brilliant mind of Steven Covey, helps to realign your awareness to the areas of your life which you can actually INFLUENCE, or in other words, do something about. Look at the “Influence” circle above, and then choose one specific “Influence” to focus on today. As usual, Coach recommends the BREATH and PRAYER! The key insight is that, “YOU influence YOU.”


Tuesday Special Programs

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

Our Light Workout will be HQ programming.

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

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


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