As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Pull-ups, Maximum Repetitions


“Hang 10”

As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Hang Power Clean, Maximum Repetitions (95lb. / 65lb.)

Note: Today is Athletes Choice on the metabolic session. On both workouts, once the set of Pull-ups or Hang Power Cleans has begun, you cannot come off the bar, or the set is terminated and you must return to the run. Keep a running total of the repetitions during the workout. Scores of 100 or more total repetitions earn bragging rights! On this workout, faster on the run is not necessarily better for an top over score. Compare todays workout to November 13, 2015.



Wednesday Special Programs

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

AM Light “HQ Programming”

PM Light

Complete One Minute “On” and One Minute “Off” At The Following Stations:

Assault Bike (Maximum Calories)
Weighted Jump Rope (Maximum Repetitions)
Peg Board (Maximum Holes)
Russian Kettlebell Swing

Note: Complete two revolutions through this workout, maintaining the One Minute rest interval the entire time.

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 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. All other classes on New Years Day will be cancelled.


Facebook Comments