"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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27 November 2017

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MONDAY 171127

At Krav Maga:

Four Rounds of Twenty Seconds “On” Ten Seconds “Off” (1/2 Tabata)
Concept2 Row (Calories)
Rest 1:00
Assault Bike (70 / 50 RPM)
Rest 1:00
GHD Sit-up
Rest 1:00
Slam Ball (45lb. / 30lb.)
Rest 1:00
Double Under or Weighted Jump

Rest as needed then at HQ,

As Many Rounds As Possible in 10:00 of,
Thruster, 5 Repetitions
Hang Power Cleans, 7 Repetitions
Deadlift, 10 Repetitions

Note: Todays HQ session comes from CrossFit HQ, circa 2014. Mens prescribed weight is 95lb. and women’s weight is 65lb.

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Monday Special Programs

Light WOD (All Classes Begin with a LIGHT Workout at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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