FRIDAY 130802 

Friday Night Fights! are back. The last two hours of the evening from 6:00 to 8:00 PM will be dedicated to open gym and a “throwdown”. Come join the fun! We’ll be celebrating a tough week of training at Suda following the last workout at 8:30 PM. The CrossFit Amundson EPIC Fit Van will be on scene for safe and sober rides home.

Pull-up Progression: 5,4,3,2,2

Rest as needed then perform:

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

Note: This is a CrossFit “old school” classic workout. Mens weight is 53lb. and women’s weight is 35lb. Greg Amundson will be open for “Helen” challengers tonight during Friday Night Fights!

Miriam is a 50 mile champion!

_______________

“Our worldly successes cannot be guaranteed, but our ability to achieve spiritual success is entirely up to us, thanks to the grace of God. The best advice I know is to give is to give those worldly things your best but never your all – reserve the ultimate hope for the only one who can grant it.” – Mitt Romney

______________