THURSDAY 150101 

Happy New Year! We will have one class today from 12:00 PM “Until WOD Completed”. All levels are welcomed and encouraged to participate.

“Super WOD”

Teams Of 2 Will Complete For Time:

Weighted 1200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)
50 Power Cleans (135lb. / 95lb.)
Weighted 200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)
50 Gi Janes
Weighted 200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)
50 Front Squats (95lb. / 65lb.)
Weighted 200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)
50 Parallel Bar Push-up Pass Throughs
Weighted 200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)
50 Thrusters (75lb. / 55lb.)
Weighted 1200 Meter Run (Farmers Carry 35lb. / 25lb. Kettlebell)

Note: Teams of 2 will complete the workout, with one partner working at a time at each station. Athletes can divide the repetitions as necessary. One Kettlebell per team, with only one Athlete carrying the Kettlebell at a time. The Kettlebell can not touch the ground during the runs. Scaled and modified versions of this workout will be briefed in the gym.

NewYears

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Coaches Corner” – Positive Affirmations and The Power of Words

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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Positive Self-Talk and Affirmations with Greg Amundson and SEALFIT [video]

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