"I am stoked to have been able to attend this. It was the greatest affirmation of what has been cultivated in my own heart and mind, and what I have been trying to cultivate in the hearts and minds of my clients. CrossFit can and has changed fitness and the perspective of what is humanly possible, but I believe that the changes that matter are the ones we can’t see, and it made me so excited to see this message put out there so effectively. The seminar was great. The presentation so genuine. Greg, I see you just have so much love for the people around you, and that is what inspires me most of all! I am honored to know you. Thank you for leading by example."

— Kallista Pappas CrossFit Games Competitor

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23 August 2018

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THURSDAY 180823

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions (or 50 Weighted Jumps)
Burpee, 8 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare to August 15, 2018. The “Good Golly” session is a burner – how many athletes can Rx’ the session and achieve 8 or more rounds? Compare to May 18, 2018.

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Thursday Special Programs

Bag Class (5:15PM – 6PM at Krav Maga)

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