MONDAY 160801 

Complete Three Rounds For Time:

Run (or Row) 400 Meters
30 Kettlebell Swings (53lb. / 35lb.)
30 Hurdle Jumps or Box Jumps (25′ / 20′)

Note: Hit todays workout fast and hard, with a goal of Rx’d performance in under 15:00. Scale the weight and height if necessary to maintain a sub 5:00 split time each round.

EddieAOW

Eddie is Athlete Of The Week

_______________

Congratulations to Eddie who was recognized as Athlete Of The Week at CrossFit Amundson. Eddie exemplifies the character traits of service, honor, dedication and duty. A veteran Life Guard and Peace Officer with California State Parks, Eddie is one of the most respected waterman in our County, and is a tremendous leader for the next generation of Lifeguards that protect and serve on our beaches. Eddie was recently promoted to permanent Sergeant, where he leads a large number of other Lifeguards and Peace Officers. Inside the gym, Eddie is an absolutely machine, especially on longer distance running and endurance workouts, and is also a super active member of our Krav Maga program. Congratulations Eddie on all your success, both inside and outside the gym.

_______________

Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our LIGHT workout will be our HQ programming today.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

_______________