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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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16 November 2018

FRIDAY 181116

Four Rounds for Time:

Run 800 Meters (Floral Loop)
5 Rope Climbs
50 Hand Release Push-ups

Note: Today’s session is a slightly modified version of the CrossFit Hero Workout “RJ” – and it’s a good one! We are going to put our two new Rope Climb stations to use today! There will be a 30 minute time cap on todays session, and Rope Climb modifications will be taught in each class.

Coach on “Spiritual Work” for the Watsonville AmeriCorps Chapter

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Friday Special Programs

8AM – 9AM – CrossFit Strength and Olympic Lifting

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15 November 2018

THURSDAY 181115

“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.

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Thanksgiving Holiday Schedule Update

Wednesday, October 21 – 6AM & 8AM (Gym closes at 9AM – Keyholder Only)

Thursday & Friday, October 22 & 23 – Gym Closed – Happy Thanksgiving!

Saturday, October 24 – 10AM Free Community Workout

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14 November 2018

WEDNESDAY 181114

UPDATE: 5PM Class is CANCELLED today due to instillation of new Pull-up bars and Rope Climb stations! 

For Time:

Hang Power Clean, 22 Repetitions (95lb. / 65lb.)
Front Rack Barbell Lunge, 22 Repetitions (21 Each Leg)
200 Meter Run (Bus Stop)
Hang Power Clean, 16 Repetitions
Front Rack Barbell Lunge, 16 Repetitions
400 Meter Run
Hang Power Clean, 10 Repetitions
Front Rack Barbell Lunge, 10 Repetitions
600 Meter Run (Speed Bump on 35th Avenue)

Note: Todays session comes from our friends at CrossFit Aptos, and it’s a good one! We will review the points of performance on the Front Rack Lunge in class.

Shane is a Warrior!

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13 November 2018

TUESDAY 181113

“3-2-1 Battle Stations”

3:00 AMRAP – Maximum Calories, Concept2 Row
Rest as needed then,
2:00 AMRAP – Maximum Power Cleans (135lb. / 95lb.)
Rest as needed then,
1:00 AMRAP – Maximum Pull-ups

Note: Class size permitting, we will rotate through today’s session in the order prescribed above. Originally programmed by Coach Glassman, there was a 1:00 rest between each station. The goal for the 6AM class in 2013 was 75 + calories, 40 + power cleans, and 20 + pull-ups. Be prepared for a “sprint round” of one of these stations at a reduced time.

Team Courage

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Tuesday Special Programs 

5:15PM – 6PM – Bag Class

6PM – 7PM – Warrior Yoga

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12 November 2018

MONDAY 181112 (Veterans Day Observed)

Join us today from 12PM until TBD for a very special Veterans Day rendition of the famous hero workout “Murph”. All other classes will be cancelled today.

Team Courage – 35,393 Burpees in 24 Hours

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“Team Courage” set a new world record by achieving 35,393 Burpees by a mixed team (3 men and 3 women – 1 team member working at a time) in 24 hours. Even more important than the record is the incredible amount of financial donations to the Courage Foundation, all of which will be used to support programs to treat veterans with Post Traumatic Stress. Hooyah!

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10 November 2018

VETERANS DAY WEEKEND

Please note our gym will be closed on Saturday and Sunday. Join Coach and Josh Mantz on Monday, November 12, 2018, for a very special Veterans Day workout! Did you know over half of our gym athletes are either current or former military, and also have served in local Law Enforcement and Firefighter Departments? Be sure to say “Thank You!” to a Veteran this weekend, and all those people who serve and protect our community.

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09 November 2018

FRIDAY 181109

Evolution A:

As Many Burpees As Possible in 7:00,

Rest as needed then,

Evolution B:

Two or Three Individually Timed Sprint Rounds: (Athlete Choice!)

On a 3:00 Running Clock,
Concept2 Row (40 Calories / 30 Calories Women)
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)

Note: Evolution A is a former CrossFit Open Workout – and it’s a good one! Plus, you’ll be joining Coach and Mark Divine in spirit as they are underway in the 24 hour Burpee World Recored Challenge! On Evolution B, rest up to 3:00 between rounds. It’s been an epic week of training. Listen to your body, and consider 2 rounds of Evolution B today.

Coach and Commander Divine are going to set a World Record!

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Good luck to Coach and Commander Divine as they embark on an epic test of mind, body, and Spirit strength for the World Record on most Burpees in 24 hours. Their goal is 22,000 repetitions in 24 hours to raise awareness and funds for the 22 Veteran’s that end their lives daily due to Post Traumatic Stress. To get involved in this awesome cause please VISIT THIS SITE.

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Veterans Day Holiday Schedule 

Saturday & Sunday – Closed

Monday – 12PM Special “Veterans Day Murph Workout” with Coach and Josh Mantz!

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08 November 2018

THURSDAY 181108

SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Cash out with maximum calories in 1:00 on the Assault Bike (Mens goal is 30 + / women’s 20 +)

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017, October 16, 2017, February 15, 2018, and September 6, 2018, and try to add 5lb. to each set today.

Our very own Meditation Gardens at CrossFit Amundson

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Keep your eyes on the CrossFit Amundson Meditation Gardens over the next few weeks! We have some awesome landscape designs in store for our athletes. Other additions coming this month to our gym include:

  • 2 x new Rope Climb Stations (for a total of 4 x stations!)
  • Sixteen more feet of custom designed Pull-up bars!
  • Custom built “luggage cart” for moving the barbell racks.
  • Custom designed “Gym App” that Britain is developing!

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Reminder that Bag Class is cancelled tonight. Coach is on his way to San Diego to join Mark Divine for the 24 hour Burpee world record challenge!

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07 November 2018

WEDNESDAY 181007

Tabata Something Else:

Twenty Seconds “On” followed by Ten Seconds “Off” at the following stations:

Assault Bike (Maximum Calories)
Rest 1:00
Pull-up (Maximum Repetitions)
Rest 1:00
Wallball Shots (20lb. / 14lb. – Maximum Repetitions)
Rest 1:00
Tabata Hand Release Push-up

Note: Today we are scoring our “Tabata Session” with the “Every Repetition and Calorie Count” methodology. This encourages maximum effort at all stations! Athletes can pick their start station, but must honor the order of rotation.

Faith Works Ministry is TONIGHT at 5:15PM – 6PM

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So often in life, we predetermine our likelihood of success before pursuing goals, dreams, and aspirations. If we think we will be successful, we charge ahead. If we think we might fail, we usually hold back. However, Scripture reveals there is an entirely different approach: Scripture teaches we should seek out challenges that are IMPOSSIBLE to achieve on our own! Why would this be the case? For three reasons:

  • The power of God can be revealed in our life.
  • God can fight our battles for us.
  • We can learn to trust God to be our strength and our shield.

Join Jonathan Stowers and Coach tonight for an awesome time or worship music and God’s Truth during Faith Works Ministry. All spiritual backgrounds are welcome and encouraged to attend! The event starts after the 4PM class, and concludes at 6PM (5:15PM – 6PM). Free coffee from our friends at Coffeetopia!

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06 November 2018

TUESDAY 181106

Row 1000 Meters for Time
Rest as needed then,
Deadlift, 10 Repetitions for 10RM Effort
Rest as needed then,
Row 500 Meters for Time,
Rest as needed then,
Deadlift, 5 Repetitions for 5RM Effort
Rest as needed then,
Row 100 Meters for Time,
Rest as needed then,
Deadlift, 1RM

Note: The only “timed” element today is the Concept2 Row evolutions. The Deadlift is not for time – but rather for maximum weight. Athletes can rest as needed between Rowing and Deadlifting, but the entire workout must be completed within a 45 minute time cap. How many people can keep the total row time less than 7:00, and the total Deadlift weight over 500lb. (men) and 300 b. (women)? Compare todays weight and times to October 1, 2018, and try to best your Concept2 row’s by 5 seconds, and your weight by 5lb.

CAMP Session Warriors!

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Tuesday Special Programs

Bag Class (5:15PM – 6PM)

Warrior Yoga (6PM – 7PM)

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Holiday Schedule Update

We will be offering a regular class schedule on Friday, November 9. The gym will be closed Saturday, November 10, through Monday, November 12, in observance of Veterans Day. 

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