THURSDAY 130801 

Test a max set of Dead-hang Pull-ups, then Pull-up Progression: 5,4,3,2,1

Rest as needed then perform:

Thruster 10-10-10-5-5-5-3-3-3-1-1-1 Repetitions

Note: Go heavy and use a rack. Rest as needed between efforts. Re-racking or dropping the weight during a set constitutes a foul. Who can Thruster their bodyweight for one repetition? A bodyweight Thruster is one of the skill sets necessary for the CrossFit Amundson Advanced  Competition Team. Today is also the first day of the 30 day CrossFit Amundson Pull-up progression. Please be sure to attend class today to hear the brief on the progression.

The Pull-up Progression Starts TODAY!


Infant Swim Rescue CEO JoAnn Barnett speaks tonight at our gym from 7:00 to 8:00 PM. There will be no class during this time. We encourage all of out Athletes from the gym and our extended gym family in Santa Cruz County to come meet JoAnn.


Excellence encourages one about life generally; it shows the spiritual wealth of the world.” – George Eliot