Back by popular demand …..

SEALFIT Strength Mash-up

Every Two Minutes for Twenty Minutes (10 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEAFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, try to add 5lb. to each set.


“Team Six”


Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM )

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

Four Individually Timed Sprint Rounds:

Assault Bike, 30 Calories (or 20 Calorie Row)
20 Kettlebell Swings
10 Toes to Bar
5 Burpees

Note: Rest up to 3:00 needed between rounds to ensure maximum intensity during each sprint.

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

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


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