Could you fend off an attacker?
Ladies-
I started CrossFit to be able to pull myself up over a cliff. I learned Krav Maga to never lose a fight again. To never feel intimidated is the ultimate empowerment. Come and join us on October 2nd, 2010 to learn how to defend yourself no matter what type of situation you end up in. Good decisions and judgement can keep you safe for awhile, but just what if? Make sure you have the answers and the skills.
Learn Krav Maga techniques for self defense. These are easy to learn, easy to do and extremely effective! We will have self defense demonstrations as well as a self defense skill workshop.
This free seminar is limited to 20 spaces and will fill up soon, so please RSVP on this event page or call 209-576-7650 by Sept 23rd if you want to attend.
CrossFit Mama
Skill:
Front Squat - Tempo in the Down
5-3-3-1-1-Max Rep -
Do tempo lifts on sets 5-3-3-1-1. On the final set, use the weight from your last heavy tempo single for a max rep set. Do not use a tempo for the final set. This means as many reps until your grip fails, form breaks down (loss of lumbar curve) or you have to put down the bar. For a number reference, this max rep set should be about 70%-80% of your 1 rep max.
Metcon
50 Chest to Bar Pullups (modified level 1 kipping pullups. Modified level 2 Jumping Pullups)
50 Burpees
