THURSDAY 140102 

Welcome to the first workout of the New Year! Today we are going to begin a new Wendler Strength Series utilizing the Front Squat and Shoulder Press. What do you get when these two potent strength development skills are combined? You guessed it: A Thurster! We are excited for the potential these two paired skills have to offer our Athletes. On Thursdays, we will also be incorporating advanced midsection work as well as “Tabata Mash-ups.” Please be sure to attend class today to determine your 1 Repetition Maximum Effort on the Front Squat and Press.

Wendler Strength Series for Front Squat and Press – Establishment of 1 Repetition Max

Rest as needed then,

Tabata Front Squat using 50% of 1RM Effort

Brett and Amber

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Following an intensive Internship Program, Brett and Amber are now official CrossFit Amundson Trainers. Brett and Amber love our gym so much, they drive all the way from Morgan Hill to workout and teach class. Together, they provide a wealth of coaching experience and they are certified in CrossFit Gymnastics, Olympic LIfting, Kettlebell and Goal Setting. Brett and Amber are passionate about sharing their love for physical fitness with the Athletes at our gym and we are blessed to have them on our Coaching Team.

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SPECIAL GYM ANNOUNCEMENTS:

1) Beginning this Sunday and continuing on a weekly basis, we are going to feature one of our Coaches as a “Subject Matter Expert” every Sunday from 12:00 to 1:00 PM. This exciting and educating “Mini Seminar” will be knows as the “Coaches Hour”. This will be an opportunity for our Coaching Team to showcase their talents and for our Athletes to receive weekly specialized instruction on various fitness skills. Starting us off this Sunday will be Coach Alex Spencer and the skill will be the Back Squat. Please note the Sunday “Coaches Hour” is for current CrossFit Amundson members only.

2) Beginning the week of January 15, 2014, our 7:00 AM class will be moving to 8:00 AM.

3) Beginning in February 2014, we will be offering a new “CrossFIt Competitor’s Class”. For our Beginning Level Competitors, they will have the option of training in a private class on Tuesday and Thursday mornings from 9:00 to 10:00 AM. Intermediate and Advanced Competitors will have the gym on Monday and Wednesday from 9:00 to 10:00 AM. Friday from 9:00 to 10:00 AM will be an all levels Competitors Class. More information to follow on the expectations of what makes a Competitive Athlete as well as the breakdown of the Beginner, Intermediate and Advanced levels.

3) We will be adding a weekly Amundson Barbell Club to the schedule. This class in on Tuesday afternoons from 1:00 to 2:30 PM. Skills will focus on the Power Lifts as well as supplemental strength training. This class is free to current CrossFit Amundson members. First class is January 14, 2014.

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