MONDAY 180604

Station Rotation Warm-up at Krav Maga then,

“Smackie”

Run 1200 Meters (Big Loop or Row 2K)
50 Thrusters (45lb. / 35lb. Barbell)
30 Hang Power Cleans (95lb. / 65lb.)

Note: This is a CrossFit Amundson twist on the famous CrossFit Girl WOD “Jackie”. Thruster weight on “Smackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. Hang Power Clean weight is 95lb. for men and 65lb. for women. Athletes will use the same Barbell for both the Thruster and Clean and add their respective weight to the bar following the Thruster repetitions. Compare todays time to June 29, 2015 and June 8, 2017.

Adrian is Athlete Of The Month and Dad Of The Year!

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Congratulations to Coach Adrian Moreno who was recognized as Athlete Of The Month at CrossFit Amundson! Adrian’s progress in the gym both as an athlete and coach has been awesome to behold and inspiration to all who know him. In addition to increasing with incredible strength, gymnastic capacity and endurance in his workouts, Adrian has also developed himself as a world class CrossFit coach. In addition to understanding the full implications of physical development, Adrian also understands the equally important necessity of developing the mind and Spirit. Adrian is also a great leader who took charge of the 2018 CrossFit Amundson Open, providing both encouragement and judging for the great majority of our athletes. When Adrian is not at the gym, you can likely find him leading worship at Twin Lakes Church, or with his wife Jamie and their two daughters. By the way – Adrian, we think your new method of child care is at the next level. Keep up the inspiring work brother, and enjoy your much earned sabbatical!

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Week At A Glance 

Tuesday: Bag Class and Warrior Yoga

Wednesday: Krav Maga

Please note Coach will be returning to Krav Maga Worldwide in Santa Monica on Thursday and Friday for continued Krav Maga Black Belt training. There will be no Bag Class or Yoga on Thursday.

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