On a 4:00 Running Clock:
Perform Three Individual “Sprint AMRAP Rounds” For Maximum Calories:
Concept2 Row, 21 Calories
30 Wall Ball Shots (20lb. / 14lb.)
9 Chest to Bar Pull-ups
15 Wall Ball Shots (20lb. / 14lb.)
Concept2 Row, As Many Calories As Possible
Rest up to 3:00 between rounds, and repeat!
Note: Blast through these “Sprint Rounds” for maximum speed and power. Advanced Athletes should strive for consecutive repetitions at each station. Your “score” each round is the number of Calories completed during the final AMRAP. Compare todays score to July 15, 2016. This is a burner!
Coach on the “Better Human Project” podcast
Tune in for some amazing insights, stories, and testimonies of faith with Coach on the awesome “Better Human Project” podcast with Ryan Munsey. From the shows introduction:
Properly introducing Greg Amundson requires a mental gymnastics effort that parallels the physical prowess one might expect from a founding athlete of CrossFit who’s performances garnered him the nickname firebreather.
On the surface, the ex- DEA Special Agent is one of the founding athletes of CrossFit, owner of CrossFit Amundson, an international speaker and the successful author of Firebreather Fitness, The Warrior and The Monk, and several other titles.
Beyond the resume exists an extremely caring, energetic human full of passion for life and all of it’s possibilities.
We had the good fortune of spending a few hours with Greg in the Better Human Project RV outside of his gym in Santa Cruz, California. ~ Ryan Munsey
Thursday Special Programs
5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga