THURSDAY 150110
From “The CAMP” (CrossFit Amundson Maximum Performance)
Warrior Circuit #2 (From our LIGHT Program)
Complete “One Minute On” and “One Minute Off” At Each Station:
Assault Bike (Maximum Calories)
Wallball Shots (20lb. / 14lb.)
GI Jane or Burpee
Box Jump or Hurdle Jump
Power Wheel
Slam Ball (20lb. / 10lb.)
Note: Perform as many repetitions at each station as possible. Large classes (12 or more) will have a “bonus station” consisting of Rope Climb or Peg Board, with the Athlete choosing their station. Complete two rounds of the workout, resting up to 5:00 between rounds. The 4:00 PM and 5:00 PM classes will be held at Krav Maga today due to the Christmas Abbott Badass Body Diet taking place at HQ from 5:00 PM to 9:00 PM. Yoga and Jiu Jitsu will continue as regularly scheduled. The 6:00 PM and 7:00 PM CrossFit classes are cancelled.
Alex – Nate – and Ken following “Hotshots 19”
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CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP workout will be our HQ programming today.
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
Christmas Abbott Nutrition Seminar (4:00 PM – 9:00 PM at HQ)
CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)
Warrior Circuit#2
Complete 1:00 At Each Station:
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (CANCELLED)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
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