TUESDAY 151229

“Got Gymnastics?”

Pick your AMRAP Evolution based on Gymnastic Capacity. Minimal scaling encouraged.

Evolution A:

As Many Rounds As Possible in 20:00 of,
2 No Leg Rope Climbs
20 Single Leg Squats – Alternating Legs (10 Each Leg)
40 Double Unders

Evolution B:

As Many Rounds As Possible in 20:00 of,
10 Pull-ups
30 Kettlebell Swings (35lb. / 25lb.)
80 Weighted Jumps

Note: On todays workout, Athletes may choose their evolution. Within the evolution, minimal scaling is encouraged. Advanced Athletes should attempt Evolution A, even if fewer overall rounds are accomplished.

30 Day Challenge

30 Day “MAD-Uary Challenge” begins January 1, 2016


MAD-Uary 30 Day Fitness Challenge

Beginning on January 1, 2016, our gym will be participating in another epic 30 Day Fitness Challenge. This challenge will be dedicated to the health and healing of Greg Madsen. Similar to previous challenges, every class will count as a “Point” including Open Gym. Awesome awards and recognition for Athletes who achieve  30 or more points, and grand prizes for 50 points or more.


Tuesday Special Programs

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

As Many Rounds As Possible in 20:00 of,
10 Pull-ups
40 Squats
80 Weighted Jump Ropes

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

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)

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


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