Every 2:00 for 20:00 (10 Rounds)

Deadlift, 3 Repetitions
Hang Squat Clean, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Today’s session is meant to focus on strength, and the explosiveness and power of the Squat Clean and Shoulder to Overhead. How many athletes can achieve bodyweight on todays session for 3 or more of their rounds? Compare todays effort to October 31, 2017, and try to add at least 5lb. to each set.

Tammy is STRONG(HER)


Good luck and safe travels to Coach who will be the Master of Ceremonies at the 2017 Unbeatable Mind Retreat in Carlsbad, CA. this Thursday through Sunday.


Krav Maga Orange Belt Test Update

The Krav Maga Orange Belt test is scheduled for Wednesday, December 6, 2017 from 6:30 PM until TBD. If you are uncertain about your testing eligibility please check with Coach BEFORE the test. 


Thursday Special Programs

Bag Class – (5:16 PM – 6:00 PM – 6 x 2:00 Rounds Tonight!)

Satvana – Please note Yoga is cancelled tonight.

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