Back Squat, 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

“Tabata This”

Tabata Row (Calories)
Rest 1:00
Tabata Wall Ball (Repetitions)
Rest 1:00
Tabata Pull-up (Repetitions)

Note: The tempo for the Back Squat is a 5 second decent, 3 second hold in the bottom position, and explosive (ie. sub 1 second) return to the top position. The “Tabata” interval is 20 seconds of work, followed by 10 seconds rest, completed 8 times. This is gonna’ be a good one!


Nate is THE MAN!


Thursday Special Programs

Please join us tonight from 5:00 PM – 7:00 PM for the Farewell WOD and BBQ for Nate Jackson! The group workout will take place at 5:00 PM at Krav Maga with dinner following at HQ.

Open Gym (1:00 PM – 4:00 PM )

CrossFit Light (8:00 AM – 9:00 AM at HQ)

Our Light workout will be our HQ programming today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Satvana (Next Class is August 30, 2016 at 6:00 PM)

CrossFit Clinic Class (Cancelled for Nate Jackson BBQ)


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