MONDAY 171204

Station Rotation (LIGHT) at Krav Maga then,


Three Rounds For Time:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition.

Roberto is Athlete Of The Month!


Congratulations and a “Well Done!” to Roberto on his recognition of Athlete Of The Month at CrossFit Amundson. Roberto has been training at our gym for over five years, and has participated in every program, event, evolution and challenge we have coordinated, to include one of the very first Musha Shugya Warrior Quests and both Water Warrior Challenges.Since his very first workout, Roberto has been committed to developing all aspects of his physical, mental and spiritual fitness, and is a regular attendee at CrossFit, Bag Class, Yoga, and Krav Maga, sometimes all within the same day! Roberto is also a committed father and husband, and frequently brings his daughter to the gym with him. He exemplifies the “servant leader” archetype, and always has a word of encouragement for his fellow training partners. Roberto is also a bonafide “Waterman” with a love and respect for the ocean and water sports. Thank you Roberto for being such an amazing part of our community – we love you brother!


Monday Special Programs

Light WOD (All Classes Begin with a LIGHT Workout at Krav Maga)

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


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