MONDAY 171002

Station Rotation at Krav Maga:

One Minute “On” followed by One Minute “Off” at Following Stations: (1 Round)
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up

Then at HQ,

For Time:
Run Big Loop (or Concept2 Row 1.5K
Deadlift, 9 Repetitions (185lb. / 115lb.)
Run Floral Loop (or Concept2 Row 1K)
Deadlift, 15 Repetitions
Run 400 Meters (or Concept2 Row 500 Meters)
Deadlift, 21 Repetitions

Note: Todays workout of descending running distances with ascending Deadlift repetitions was a favorite of Coach Glassman. In it’s simplicity, this is a potent session!

Britain is the September Athlete Of The Month!

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Congratulations to Britain Wilson who was recognized as Athlete of THE MONTH at CrossFit Amundson. As our gym transitions from Athlete Of The Week to Athlete Of The Month, the standards for selection become increasingly more demanding. For this reason, the selection of Britain certainly sets the bar very high, as this incredible athlete exemplifies both the Mind, Body and Spirit of integrated training. Britain (and all future AOM’s) received an official Athlete Of The Month Certificate and a gift certificate for dinner at Cafe Cruz’. Congratulations, Britain!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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