TUESDAY 190122

Tempo Strength Training

Bench Press, 7,5,3,1 Repetitions (3 Second Descent)

Combined with,

Strict Pull-up, 7,5,3,1 Repetitions (3 Second Descent – Blue / Purple Belt = Weighted Pull-up)

Rest as needed then “Cash Out” with:

As Many Rounds As Possible in 3:00 of,

Note: Remember – on Tempo training, the goal is the TEMPO, not the weight! Three second descent is the minimum. Purple Belt expectation should be five second, with a one second hold in the bottom position. We will record your 1RM tempo Bench and Pull-up today. How many people can achieve 4 or more rounds of “Cindy” Rx’d in 3:00? Compare todays effort to November 1, 2018. 

5K Rowing Warriors!


Tuesday Special Programs 

  • Bag  Class / Krav Maga (5:15PM – 6PM at HQ)
  • Warrior Yoga & Pranayama (6:30PM – 7:30PM at HQ) 


Save the Date!

Join Coach on Wednesday, February 20, from 5:30PM to 7:00PM for the “Warrior Breath” workshop. This class will be the official start of the Wednesday evening Pranayama and Meditation class. Coach will be providing instruction on the “Four Purifications” of Ashtanga Yoga. These four breathing techniques are the “Black Belt” level of breathing practices, serve the purpose of purifying the nerve channels (the “Nadis”), increasing inner peace, developing greater concentration, and instilling a sense of connectedness with Creation. This class is HIGHLY recommended, both for people interested in attending the regular Wednesday evening class, in addition to CrossFit athletes interested in increasing their aerobic and anaerobic capacity (that means you!) 



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