FRIDAY 141003

“Helen”
3 Rounds for Time of:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups

Note: We will begin each class with a review of the all important Kettlebell Swing to include advanced technique and concepts. Prescribed mens weight is 53lb. and women’s weight is 35lb. This workout is a classic!  How many people can complete todays workout “As Prescribed” in 9:00 or less?

BartAfrica

We love you Bart!

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Proper nutrition is a key ingredient to a successful strength and condition program, as well as a healthy lifestyle. CrossFit Amundson provides nutrition consultations and recommendations as part of our Coaching services. In addition, CrossFit Amundson has added Nutrition to our Website. Please refer to this great resource for creating Zone friendly meals, discerning your Zone “Block Count” and other strategies for turning your kitchen into a Champion’s lair.

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Bart’s Mission in Africa

Our thoughts and prayers are with Bart on his mission to Africa to help bring education to children. A percentage of our gyms membership revenue for October was donated to support Bart’s mission. Many of the children whom our gym supported during last years Africa fundraiser with Bart will continue to receive financial donations and supplies to ensure their continued success in school. Thank you Bart for your amazing leadership, courage and vision to help children in need. We love you brother and look forward to your safe return.

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