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"In a single day, Greg Amundson's CrossFit Goal Setting Course will teach you to achieve. I took this course once, and I'd take it again, even if he didn't change a single word. It's that good."

— Jon Gilson

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19 February 2019

TUESDAY 190219

“Squat Clean Grace”

For Time,
30 Repetitions of Ground to Overhead (Via Full Squat) 

Rest as needed then,

Tabata Double Under 

Note: This is NOT the same workout as “Grace!” Today’s session requires the hip to pass below the knee before the Barbell travels overhead. The athlete can either Squat Clean the repetition, or Power Clean, then Squat. Mens Rx’ weight is 135lb., and women’s Rx is 85lb. 

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Tuesday Special Programs 

Please note Bag Class is cancelled tonight due to Coach’s return flight to Las Vegas for CAMP.

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18 February 2019

MONDAY 190218

Please note our gym is closed today in observance of President’s Day. 

Faith Works Ministry continues in Las Vegas, NV., with “Team Guerrero” 

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“Courage is resistance to fear, mastery of fear — not absence of fear.” ~ Mark Twain

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16 February 2019

SATURDAY & SUNDAY 190216

We hope you can join Coach Adrian today from 10:00AM to 11:00AM for the workout “Eva.” Today’s workout will also be a fundraiser for the namesake of the workout, our beloved Eva T. In the early days of CrossFit, Eva and Coach were frequent training partners, and in many respects, without the leadership and influence of Eva, CrossFit would not be the amazing program that it is today. 

Eva was recently involved in a plane crash, and is in critical (but stable) condition. Today’s workout is being held around the world in order to raise funds to support her recovery process. Coach Adrian will provide scaling and modification’s on the session to ensure everyone can participate. 

Please keep Eva in your prayers!

The Amazing “Eva T”

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The “Eva T” Go Fund Me Link 

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Presidents Day Holiday Schedule

Please note our gym will be closed on Monday, February 18, in observance of President’s Day. 

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15 February 2019

FRIDAY 190215

Evolution A:
Strict and for time:
Row 400 Meters
10 pull-ups
20 push-ups
30 squats

Rest as needed then,

Evolution B:
Strict and for time,
800 Meters 
15 pull-ups
30 push-ups
45 squats

Rest as needed then,

Evolution C:
Strict and for time,
Row 1200 Meters 
20 pull-ups
40 push-ups
60 squats

Rest as needed then,

Cash out with 1:00 maximum calorie Assault Bike

Note: Todays session is a slightly modified “CrossFit Main-Site” workout, and it’s a good one! You’ll be joining Coach and Ghost in spirit today, as this session is part of their CAMP training. Keep those repetitions strict on the Pull-up! 

3 Blocks of World Champion!

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In addition to hard physical training and brutal sparring sessions, a huge part of “Team Guerrero’s” CAMP is strict Zone nutrition, prepared by Coach! Notice the simplicity of ingredients in this meal. 

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We are happy to welcome Coach Jenny to our gym today to lead the 4PM workout. Jenny is a locally renowned Pilates, Nutrition, and CrossFit coach and also a world class athlete. We are grateful to have this opportunity to learn from her! 

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14 February 2019

THURSDAY 190214

Tempo Bench Press, 7,5,3,1 Repetitions (See note below)

Rest as needed then,

For Time,
21,15,9 Repetitions of,
Hang Power Clean (95lb. / 65lb.)
Hand Release Push-up 

Note: The tempo today is a 5 second descent, one second hold at the bottom position, and then a rapid return to the start position. 

Coach and Ghost – 5 Mile Mountain-Snow Run at CAMP! 

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Please note the last class of the day will be the 4PM workout. 

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“Everybody wants to be a champion, but nobody wants to go through CAMP!” ~ Coach and Ghost in preperation for a grueling 5 mile mountain run. 

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13 February 2019

WEDNESDAY 190213

“Double the Helen”

Three Rounds For Time:
50 Double Unders (or 100 Single Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups

Rest as needed then,

Tempo Deadlift, 3-3-3-3-3 Repetitions (5 Second Descent)

Note: Today we are looking for a sharp contrast between the speed and power of “Helen” and the slow, methodical strength training in the Deadlift. Remember, on the Deadlift Tempo, the minimum descent time is 5 seconds – if you can take longer, do it! Try to increase weight each round, with the most weight possible while maintaining the tempo on your last set of 3 repetitions. Compare todays weight and time to November 15, 2018, and try to set a new record. 

View of Las Vegas from the top of “Mount Sinai” 

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Part of the “Team Guerrero” CAMP training involves a brutal 7AM 3 mile “mountain run” up a piece of terrain that Coach and Robert have named “Mount Sinai.” At the top, the team gathers in prayer and reflection, and sets their training goals for the remainder of the day. 

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“Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them.” ~ Vaibhav Shah

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12 February 2019

TUESDAY 190212

Three Rounds “Off The Clock” Of:

Handstand Hold On Wall, Maximum Time
Immediately Followed by,
Strict Toes to Bar, 21 Repetitions (Modification is Knee to Elbow)

Rest as needed then,

A: 1:00 Sprint on Assault Bike, Maximum Calories 
Rest as needed then,
B: 1:00 Sprint on Concept2 Rower, Maximum Calories 

Group (Mandatory) Extra Credit: 4 Rounds Alternate Nostril Breathing 

Note: Notice the “Programming Theme” of advanced gymnastic movements with “Strict” standards. We are taking this cue from CrossFit Founder Greg Glassman, and his insistence on the “virtuosity” of both weightlifting and gymnastic movements. The Handstand Holds will be done without shoes on today, and shoes are optional on the Toes to Bar. Coach is back from Las Vegas to teach class today, and he will be reviewing the nuances of the Handstand Hold and strict Toes to Bar, in addition to teaching (or reviewing) Alternate Nostril Breathing. Plus, you’ll get a insider report on the training-status of the Team Guerrero fight team! (Hint: it involves Bible study, Zone meals, and epic training sessions!) 

Coach Jennifer White (Coaching on Friday at 4PM on the 15th and 22nd!)

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On Friday, February 15 and 22, visiting guest coach Jenny White will be leading the 4PM workout. Jenny has been a Personal Trainer and group fitness instructor around the Santa Cruz area for over 10 years. Jenny has a background as a Pilates instructor and designed a program to help CrossFit athletes stretch and strengthen postural muscles and identify weakness and imbalances to prevent injury and improve athletic performance. Jenny also has a very popular online business as a Health and Nutrition consultant. We are happy to welcome her to our gym as a guest coach! 

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Tuesday Special Programs 

Bag Class / Krav Maga (5:15PM to 6:00PM) 

Yoga is cancelled tonight due to Coach’s return flight to Las Vegas, 

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11 February 2019

MONDAY 190211

Five Rounds Of:

Front Squat, 15 Repetitions (max load)

Rest as needed then,

1 Rope Climb (using most challenging technique possible) 

Note: Todays session is “off the clock.” We are focusing on quality of movement, and achieving maximum load on the Front Squat. Athletes can either maintain their opening 15 repetition load, or increase the weight with each set. Move back and forth between the Front Squat and Rope Climb. 

Bag Class (Krav Maga) Warriors! 

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“Success is walking from failure to failure with no loss of enthusiasm.” Winston Churchill

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09 February 2019

SATURDAY & SUNDAY 190209

Join Adrian Moreno today from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. This workout is open to all levels and is a great introduction to the CrossFit methodology, and also a great way to connect with the Santa Cruz and Pleasure Point community. We look forward to seeing you there! 

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“Take up one idea. Make that one idea your life-think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”  ~ Swami Vivekananda

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“The Truth is you are beautiful. You are handsome. You are strong. You are well-able. You are courageous, and most importantly, God is with you. That’s the Truth.” ~ Greg Amundson. (An excerpt from Faith Works Ministry on Wednesday evening. Reference 1 Samuel 16:18,) For the full Faith Works Ministry Message with Coach and Jonathan Stowers, follow THIS LINK

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08 February 2019

FRIDAY 190208

Thruster 5,3,1,1,1 Repetitions (From the Rack- Achieve 1RM)

Rest as needed then,

“Sprint Jackie”

Concept 2 Row 500 meters
30 Thrusters (50% of 1RM)
20 Pull-ups

Note: Thruster weight on “Jackie” for men and women is 50% of your 1RM Barbell Thruster. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Sprint Jackie” in 6:00 or less? Compare todays time and weight to September 27, 2018. 

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Friday Special Programs 

CrossFit Amundson Strength and Olympic Lifting (8AM – 9AM at HQ) 

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