Complete Six Rounds:
Against a 2:00 Running Clock
Row 300 Meters
As Many Repetitions As Possible of Wall Ball
Note: Variable rest between rounds up to 3:00. Your score at the end of the workout is the total number of Wall Ball shots completed. Mens weight is 20lb. and women’s weight is 14lb. How many people can break 100 or more repetitions with prescribed weight?
Dynasty Restaurant’s new CrossFit Amundson menu
Greg Amundson has teamed with Dynasty Restaurant (located next to our Krav Maga studio) to create a custom CrossFit Amundson “Zone Perfect” menu offering exclusive for our Athletes. Designed by Greg, each menu item is 40-30-30 between Carbohydrate, Protein and Fat, to ensure a perfectly balanced Zone and Paleo friendly meal. A sample meal is steamed kale with baked chicken breast and sliced avocado. The best part is the entire CrossFit Amundson menu is only $9.95. Updates on this exciting new offering are coming soon.
Warrior Yoga Update
The CrossFit Amundson Warrior Yoga Program was created by Greg Amundson and Bailey Feeney, with input from Mark Divine (former Navy SEAL and founder of SEALFIT) and Doctor Starrett (CrossFit Subject Matter Expert on Mobility Training). The CrossFit Amundson Warrior Yoga Program will:
- Prevent and rehabilitate sore and tight muscles
- Overhaul your movement habits and instill proper CrossFit movement patterns
- Silence the mind
- Increase circulation
- Fix poor set-up mechanics that rob power, bleed force, and dump torque
- Unlock reservoirs of athletic capacity you didn’t know you had
- Utilize traditional Warrior Yoga poses
- Develop strategies that restore function to your joints and tissues
- Forge the Warrior Spirit and an indomitable mindset
Warrior Yoga will improve Athletes strength, flexibility, recovery, joint stability and mental focus. Each class will offer an opportunity to balance the nervous system, connect to the breath and quite the mind while creating pliability in the muscles, tendons and joints. Great as a workout on its own, a pre-workout warm-up, or as a recovery class post workout, each classe will work to unwind the entire body, but will also focus on stretching and strengthening a specific part of the body each week, incorporating CrossFit foundational movements, alignment, body awareness tools and relaxation. The sequence of each class will compliment the programming of the CrossFit workout in the main gym.
Please note our new schedule beginning the week of September 1, 2014:
Monday: 8:30 AM – 9:30 AM
Tuesday: 6:00 PM – 7:00 PM
Wednesday 8:30 AM – 9:30 AM
Thursday: 6:00 PM – 7:00 PM
The CrossFit Amundson Warrior Yoga program is free to all CrossFit Amundson Athletes and is $35.00 a month for non-members.
Fundamentals Class Update
Are you interested in joining the community at CrossFit Amundson? Beginning the first week of September, we are starting our new Fundamentals Class. This class meets Tuesday and Thursday nights from 7:00 PM to 8:00 PM and Saturday morning at 10:00 AM. Fundamentals is a great starting point for Athletes new to the CrossFit program, or for seasoned Athletes interested in strengthening their technique in the foundational CrossFit skills. The Fundamentals focuses primarily on mechanics and consistency, with slightly less emphasis on intensity. The cost of the Fundamentals class is $69.00 with monthly graduations into our regular CrossFit program. You can enroll at any time into Fundamentals. For more information, please e-mail: Info@CrossFitAmundson.com.