Thruster 5,3,1,1,1 Repetitions (Use a Rack and go heavy!)

Rest as needed then,


Concept 2 Row 1000 meters
50 Thrusters (45lb. / 35lb.)
30 Pull-ups

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was November 24, 2014, July 15, 2014 and February 11, 2015. Check your journals and set a goal of a personal record today. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Jackie” in 9:00 or less? Compare todays weight and time to July 24, 2015. Set a final record before the New Year!


Bob and Keegan – Champions!


Wednesday Special Programs

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

AM Light “Jackie”

PM Light

Three Rounds For Time:

“Jumping Helen”
100 Weighted Jumps Ropes
21 Kettlebell Swings (35lb. / 25lb.)
12 Pull-ups

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry sweatshirt to Krav Maga!


Holiday Schedule

Please note our gym will be closed on Thursday, December 24, and Friday, December 25, 2015, for Christmas. Our gym will return to regularly scheduled hours on Saturday, December 26, at 10:00 AM for the Free Community Workout. We will be closed on December 31, 2015, for New Years Eve and open for the inaugural kick-off workout of the “MAD-Uary 30 Day Challenge” on January 1, 2015, from 12:00 PM to 1:30 PM.


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