MONDAY 140506

This week we are dedicating to Coach Greg Glassman’s “Original Girls” also known as the Benchmark Workouts. These workouts capture the heart and soul of CrossFit programming, and in their simplicity lies deep beauty. Plus, this is your chance to get your name on the Leader Board located inside our Team Room. In the spirit of old school CrossFit “Team Six” days, classes will be organized around Coach Glassman’s original coaching style and design. This is gonna’ be a great week of training!


21, 15, 9 repetitions of,
Handstand Push-up

Rest as needed then,

Kettlebell Farmers Walk 400 Meters

Note: In order to “Challenge The Leaderboard” workouts must be completed with strict adherence to range of motion and weight. Men’s Deadlift weight is 225lb. and women’s is 165lb. Handstands must be completed strict and without a kip. Todays workout will carry a 20:00 time cap. Modifications to weight and skills will be taught in the gym to ensure everyone has an awesome and challenging workout. On the Farmers Walk, carry two Kettlebells of equal weight, men up to 53lb. and women 35lb.

Graham Ward


Join us today from 8:30 to 9:30 AM for our new morning CrossFit Amundson Yoga and Mobility Class at our Krav Maga studio.


The first WaterWOD of 2014 is scheduled this Wednesday, May 7, 2014, from 10:00 to 11:00 AM at Simpkins Swim Center. Enrollment for this workout is now full. The 10:00 AM class will run as normal at our Headquarters gym while those Athletes registered for the swim workout are transported to the pool in the EPIC Fitness Van.


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