As we start working on the bags, you’ll need to be on point. Before class begins, you should have your gloves and wraps out and ready to put on immediately following the warmup. There will not be a ton of time to waste wrapping your hands. That means you should take your wraps home and practice putting them on a few times so that you’re proficient in class. The instructors will not be wrapping hands. And while wraps are not mandatory, they are highly recommended. If you wear wrist wraps when working on the barbell or kettlebells, you should probably have wraps on when working the heavy bag. Our goal is to minimize risk as much as possible. We have hand wraps for sale at the front desk for $12.

From CrossFit Headquarters (CFHQ) World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

We love Krav Maga. It is what lead us to CrossFit. The benefits of MMA, boxing, muay thai, etc. style conditioning workouts are through the roof and it’s just plain fun. To make each class a success, you need to be attentive, focused and a good partner. When it is time to switch punchers, get your gloves off quickly and the focus mitts on to maximize training time. Don’t be scared of the strikes. Do be a good pad holder:

Congratulations to everyone embarking on the Whole Life Challenge! Mario, Ivy and Sara Ann are your challenge captains and go-to SMEs. We’re all in this together. Welcome to Day 3.

Warmup
10 Minutes
Animal Movements
(controlled pace, not a race)

Skill
Straight Punches to Focus Mitts*

*You must have boxing gloves to work on the mitts. If not, substitute palm strikes on the large kick shield.

Lift
5-5-5-5-5
Back Squat

Ascending sets.

Conditioning
2 x 3 Minutes AMRAP (60 sec rest)
5 Sandbag Getups
10 Sprawls with a tuck jump over the bag