FRIDAY 140404 

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Two Round Shakedown”

As Many Rounds As Possible in 5:00 of,

60 Weighted Jump Ropes (or 30 Double Unders)
15 Ball Slams

Rest 3:00 then,

As Many Rounds As Possible in 5:00 of,

21 Hang Power Clean
15 Hurdle Jumps
9 Toes to Bar

 

Note: Cash out with a 1:00 Max Calories Effort on the Aerodyne Bike or the new Assault Bike, the Concept II Rower and/or One Maximum Effort Attempt on the Peg Board. Weight is 20lb. for men on the Ball Slam and 12lb. for women. Hurdle height is 24 inches for men and 18 inches for women. Barbell weight on the Hang Power Clean is 95lb. for men and 65lb. for women.

Throwdown For A Cause!

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On Wednesday, April 2, 2014, our gym hosted the “Throwdown For A Cause” workout and competition to support the Barker families mission to Africa to provide education for African children. Our goal was to  raise $300.00 in order to send one child to school in Africa for a year. The total monies raised from the event was $1,800.00! Thank you to everyone who contributed their time, resources, energy and prayers to this awesome event. Congratulations to Jenna, Katherine and Molly, who finished in the top three for the women’s heat, and to Andrew, Greg and Ryan, who finished in the top three in the mens heat.

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The EPIC Fitness Van rides tomorrow at 11:30 following the Free Community Workout. The destination is a local track for sprints, sled pushes and tire flips. As we say in the gym, ‘It’s gonna be a good one!” Space is limited in the van and you must sign up ahead of time.

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