SATURDAY 141206

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will be our new Competitors Class workout and will begin at approximately 11:30 AM. This workout will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

CrossFit Holiday Flyer

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM at Headquarters and Krav Maga)

As Many Rounds As Possible (AMRAP) in 10:00 of:

Double Under, 30 Repetitions
Power Snatch, 15 Repetitions (75lb. / 55lb.)

Rest as needed then,

Complete Three Rounds for Time: (10:00 time cap)

21 Kettlebell Swings
15 Burpees
9 Chest to Bar Pull-ups

Rest as needed then,

“Floater WOD” To Be Announced …..

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