FRIDAY 160930

Shoulder to Overhead 5,5,5,5,5 Repetitions  (Push Press, Push Jerk or Split Jerk – Athlete Choice)

Between sets of Shoulder to Overhead:

Farmers Walk, 200 Meters (Kettlebell Carry Maximum Weight Possible)

Note: Warm-up the Shoulder to Overhead “first” and so that each set of 5 repetitions are “working sets”, training with a load you can lift for 5 repetitions, but not 6. If you are participating in the “Cindy” challenge on Saturday, and you want to train today, consider only 3 rounds of todays workout, with additional mobility and Yoga practice.


“Our way of thinking plants good or bad seeds, resulting in good or bad outcomes. For this reason, warriors of light discipline themselves to think positively of all people, all circumstances, and all events.” – Coach


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


24 Hour “Cindy” Fundraiser for Amanda Update

3-2-1 GO! The 24 Hour “Cindy” Fundraiser for Amanda begins Saturday at 10:00 AM at HQ. Once the workout begins, both Krav Maga and HQ, in addition to an outdoor fitness station, will be available for completion of the workout. Please be at HQ promptly at 10AM for the Group Prayer Circle for Amanda and the official start of the 24 hour clock. In addition to business donations, Athletes are encouraged to pledge between .25 cents a 1.00 dollar for each round they individually complete. Athletes opting for this donation method can have their donations processed directly to Amanda’s Go Fund Me account through the gym accounting system. The official “Team Amanda” T-shirt and copies of Greg’s book God In Me will be available, with 100% of the proceeds from the sales going directly to Amanda. All Athletes completing 100 or more rounds will receive an Honorary Musha Shugya Warrior Quest Graduate Certificate. This is going to be an awesome challenge for an awesome person we all love dearly.


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