THURSDAY 150625

Partner Workout Thursday!

Every Minute On The Minute (EMOM) For 20:00
1 Power Clean and 3 Front Squats
10 Toes To Bar

Note: On “Even” minutes one partner will do one Power Clean to the Rack Position followed by three Front Squats. The other partner will complete 10 Toes To Bar, Toes to Ring, or Toes to Ceiling. On the ‘Odd” minutes the partners will switch stations. Prior to the workout, partners will establish a challenging Front Squat weight. The goal should be a 5 Repetition Max (5RM) effort. The last time this workout was completed in our gym was August 12, 2014, and September 30, 2014 and September 2, 2015.  Check your Journals and set a new record today!

SaturdayCrew

_______________

Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
21 Kettlebell Swings
200 Meter Run
Wall Ball, 15 Repetitions
15 Kettlebell Swings
200 Meter Run
Wall Ball, 9 Repetitions
21 Kettlebell Swings

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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

Week 4 – Technique Review

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

______________