Monday - June 30th, 2014


Self Defense Seminar is scheduled for Sunday, July 6th at 1:00pm. US Street Defense is offering a special price of $99 per person for our members this day (originally $150). Non-members are certainly welcome to sign up as well. MUST sign up ASAP. Payments made out to: US Street Defense. Email me at crystal@crossfitwarrenton.com or comment below, if you're in and bring in your money!  The address where this seminar will be held is 32 S Second Street Warrenton, VA 20186.

A little write up from Mike, the gentleman in charge of this seminar so you know what to expect: The class is going to be moderately physical. There will be an introduction period at the beginning of the class. We will then focus on development of power through weight transfer, balance and footwork. We will then get into some simple strikes and kicks which will be practiced on pads. The last phase of class we will put all of these together in scenario based drills. The class will get intense as well. But it will be an intensity you enjoy. Also, throughout the class and any follow up classes, we will talk about about avoidance and mindset. I would like this class to go 4 hours with breaks built in. We can modify the length of the class however.

Forward this to any of your family/friends who might be interested as well.

Skill/Strength

Deadlift 5-5-3-3-1

recovery of 20e Belly Taps after each round set

WOD

50 KB Swings (53/35)

50 HR Pushups (no hip touch what-so-ever to be Rx'd)

400m Run

50 KB Swings (53/35)

50 AbMat Situps (sit up ALL the way; not only 1/2 way)

800m Run

50 KB Swings (53/35)

50 Jump Squats

400m Run

For Time

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