BEAST MODE

“Dead Zed”
5 Round for time:
1 Rope Ascent
10 Wall Ball Shots (20/14lbs)
15 KBS (24/16kilos)
20 Double Unders

Class Limit=18 Athletes
WOD Times 6am, 7am, 12:15pm, 5pm
6pm CrossFit Open Competitors Only-Orientation and Practice

“To be thrown upon one’s own resources, is to be cast in the very lap of fortune.” ~Benjamin Franklin

Pick one: A) Check out my awesome overhead lights! B) Get on the bar - 2 more Pull-ups! C) Look, this is my toy gun -- Bang-Bang!

LEVEL 1

• Review: Front Kicks
• Round Kicks
• Ground Position: Back/Side
• Kicking from the Ground
• Getting up form the Ground

LEVEL 2

• Advancing Front Kick
• Defensive Front Kick (with approach)
• Review: Bearhug, Front
• Mixed Attacks
• Off-Angle Bearhugs

LEVEL 3

• Inside Slap Kick
• Inward Angle Knee
• Kick Defenses
• Medium & High Round Kicks
• Offensive Front Kick

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“Argue for your limitations and sure enough, they’re yours.”
- Richard Bach 

1-24, 2-11, 3-50

If you still haven’t registered click here to start your registration process.
If you have any questions you can email Tina Angelotti  at tina@kravmaga.com.

“Warning Shot”

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, 8pm

6:30 CrossFit Endurance @ SMC Track
1 mile time trial

Nothing in the world can take the place of Persistence:
Talent will not: nothing is more common than unsuccessful men with talent.
Genius will not: unrewarded genus is almost a proverb.
Education alone will not: the world is full of educated derelicts.
Persistence and Determination alone are omnipotent.
~Unknown

Handgun to Side of Head

LEVEL 1

• Movement
• Straight Punches
• Front Kicks
• Knees
• Aggression Drills
• Ground Position/Movement
• Ground Position/Movement
• Getting up from Ground to Striking

LEVEL 2

• Review: Straight Punches, Heel Strikes
• Review: Arm Pulls, Wrist Releases (All Angles)
• Advancing Front Kick
• Choke from Behind, Against Wall
• Choke from Behind, with Pull

LEVEL 3

• Handgun from Front
• Handgun to Side of Head
• Recognition Drills

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“In oder to be walked over, you have to be lying down.”

1-07, 2-24, 3-17

Maters Division-Louise Green

“Isabel”
30 Snatches for time (135/95lbs)
You may use any style of snatch you’d like.

Important information about the CrossFit Open Competition
There are only 2 days left before the announcement of the first WOD.  We are very excited to have over 40 people competing in the Open this year. After the first WOD is announced we will put a sign up list on the whiteboard with heat times.  Be sure you sign up.  It will be first come first serve.
Saturday 8:00-9:30am
Sunday 8:30-10:30am

Setting up for Flying Knees

LEVEL 1

• Advancing Straight Punches
• Front Kicks
• Combinations: Kicks & Advancing Punches
• Wrist Releases
• Arm Pulls

LEVEL 2

• Review: Knees, Sprawls
• Flying Knees
• Review: Bearhug, Behind
• Bearhug, Front (arms free)
• Bearhug, Front (arms caught)

LEVEL 3

• Overhand Right Punch
• Thai Pad Combinations
• Spinning Back Kick
• Offensive Back Kick
• Rolls & Breaks

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“I cannot give you the formula for success,
but I can give you the formula for failure–
which is: Try to please everybody.
- Herbert Swope 

1-23, 2-10, 3-49

Happy Presidents Day!

“The Revolution”
Not for time:
600-400-200-400-600 meter run
Choose any of the following to complete between rounds
You do not have to choose the same rep scheme for each set although you must take the bar from the ground.
25 Front Squat @ 75/55lbs
15 Front Squat @ 95/75lbs
10 Front Squat @ 125/95lbs
5 Front Squat @ 145/115lbs

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm CrossFit Elements

8am Advanced CrossFit Only (This class is by invite only)
Complete the following complex 5 times for load
Power clean + Hang Squat Clean + Squat Clean
Complete 10-8-6-4-2 Consecutive HSPUs Between each set

“Truth will ultimately prevail where there is pain to bring it to light.” ~George Washington

LEVEL 1

• Review: Knees, Stacking
• Review: Chokes (with Push)
• Arm Pulls
• Hammerfists (Forward/Downward)
• Headlock from the Side

LEVEL 2

• Review: Knees, Hammerfists
• Choke while Mounted
• Headlock/Close Choke While Mounted
• Elbow Escape
• Exit from Mount

LEVEL 3

• Thai Pad Combinations
• Heel Strikes (Offensive Back Kick, Axe Kick, Heel Kick)
• Forward Roll
• Review: Back Fall Break
• Leg Pulls from Ground (stripping hand, spinning in/out, scissoring)

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“He who has overcome his fears will truly be free.”
- Aristotle 

1-17, 2-37, 3-36

Jason sets up an aggression drill

LEVEL 1

• Straight Punches
• 360 Defenses
• Mixed Defenses
• Aggression Drills!

LEVEL 2

• Punch/Kick Combinations
• Review:
• Low Straight Punches
• Inside Defense vs. Low Straight Punches
• Front Kick
• Offensive Front Kick
• Inside Defense vs. front Kick to Body
• Defense vs. Front Kick (Outside Stabbing)

LEVEL 3

• Thai Pad Combinations
• Review: Bearhug, Front (leverage on neck, attacking eyes)
• Review: Bearhugs, Lifting (Front, Behind)
• Drills!!

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“Act as if what you do makes a difference. It does.”
- William James 

1-13, 2-05, 3-02