MONDAY 160404 

On a 3:00 Running Clock Perform the Following Evolutions:

Run 400 Meters (or Concept 2 Row 400 Meters)
Maximum Repetition Rope Climbs (or Strict Pull-ups)

Rest up to 3:00 then,

Run 400 Meters (or Concept 2 Row 400 Meters)
Maximum Repetition Hand Release Push-up

Rest up to 3:00 then,

Run 400 Meters (or Concept 2 Row 400 Meters)
Maximum Repetition Toes to Bar

Rest up to 3:00 then,

Run 400 Meters (or Concept 2 Row 400 Meters)
Maximum Repetition Box Jump (24′ / 20)

Note: Athletes can choose their start station, but must recognize the order of rotation. Compare todays repetitions at each station to March 1, 2016.

AaronAOW

Aaron is Athlete Of The Week

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Congratulations to Aaron who was recognized as Athlete Of The Week at CrossFit Amundson. Aaron has been training at CrossFit Amundson and Krav Maga Santa Cruz for over six months, and his fitness results have been outstanding. In addition to strength gains, Aaron has made significant improvement in his stamina, speed, power and endurance, which is extremely important in his profession as a Police Officer for the City of Watsonville. Aaron has been attending the new Bag Class, where his technical ability in Krav Maga combatives has been awesome to see in action. In addition to his stellar physical conditioning, Aaron is a true Champion in every sense of the word. He is encouraging, disciplined, highly principled and embraces the warrior spirit. Congratulations Aaron on all your success, and thank you for your service in our community.

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Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light WOD will be our HQ programming today with Kettlebell Swings as a modification for Thrusters.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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