Row a 2K for a personal best. This means you should fall off the rower upon completion from exhaustion! For some “old school” motivation on rowing records from the original CrossFit Headquarters gym in Santa Cruz, check out the Trophy Case.

Muscle Beach in Santa Monica, CA. A great place for “Murph”.

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“Let us not be content to wait and see what will happen, but give us the determination to make the right things happen.” - Peter Marshall

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Today: Find your way to a track with a place for pull-ups. We recommend the track at UC Santa Cruz or Soquel Highschool. Both locations have a pull-up bar within ten feet of the track.

Run 400 meters
Do 50 pull-ups in as many sets as required
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters

Ranking based on total time for workout.

Rest no less than four hours then swim 1 mile or a total of thirty minutes.

Our friends at the Contra Costa County Regional Police Academy.

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Drills and Skills. Have fun!

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New CrossFit Goal Setting Trainer Course with Greg Amundson at CrossFit Iota in Smithfield, Utah, on November 10, 2012 is now OPEN for registration!

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For time:
Jump rope “Double under”; 90 seconds
8 Clean and Jerks; 1/2 body weight
6 Clean and Jerks; 3/4 body weight
4 Clean and Jerks; body weight
Jump rope “Double under”; 90 seconds

Krav Maga Santa Cruz opens July 9, 2012, at CrossFit Amundson

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“Nothing happens unless first a dream.”
- Carl Sandburg

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Imperial Valley Athletes! Please visit www.CrossFitImperialValley.com

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Today we are doing pull-ups, dips and no-leg rope climbs!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
Then, for as long as you are able, 1 fifteen foot rope climb every minute. Record total accents.

Tina Angelotti – Krav Maga Santa Cruz

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“The Rope Climb” with Greg Amundson - video [wmv] [mov]

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“A frontier is never a place; it is a time, an attitude, and a way of life.” 
Hal Borland

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Imperial Valley Athletes! Please visit www.CrossFitImperialValley.com

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Warm-up with easy mile run to the beach and back
Clean and Jerk 15 RM load 15 reps
One set of GHD sit-ups and one set of back extensions at 21 reps
Clean and Jerk 15 RM load 12 reps
One set of GHD sit-ups and one set of back extensions at 18 reps
Clean and Jerk 15 RM load 9 reps
One set of GHD sit-ups and one set of back extensions at 15 reps

“Welcome to CrossFit Amundson Santa Cruz! I am thrilled to be back in Santa Cruz, and to be opening CrossFit Amundson in the town I love so much. The new CrossFit Amundson website and gym are dedicated first and foremost to my mom and dad, who are both watching over my brothers and I from heaven. My parents were strong supports of my enthusiasm for fitness, and my mother in particular absolutely loved CrossFit. The new gym is also dedicated to my former wife Mallee Sato. Although things did not work out, she remains in my heart, and I am grateful for her support of my dreams and goals over the past four years. Finally, I wish to thank ‘Coach’ Greg Glassman and Lauren Jenai for their genius in creating CrossFit.” – Greg Amundson

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“I don’t know what happened to the guy, I was just holding the watch!”
Garth Taylor, Brazilian Jiu Jitsu World Champion
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Imperial Valley Athletes! Please visit www.CrossFitImperialValley.com

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