MONDAY 141006

From “The CAMP” (CrossFit Amundson Maximum Performance)

Every Minute On The Minute (EMOM) for 10:00 complete,

Sumo Deadlift High-Pull, 5 Repetitions

Rest as needed then,

“Two Round Shakedown”

As Many Rounds As Possible in 5:00 of,

60 Weighted Jump Ropes (or 30 Double Unders)
15 Ball Slams

Rest up to 5:00 then,

As Many Rounds As Possible in 5:00 of,

21 Kettlebell Swings
15 Hurdle Jumps
9 Hand Release Push-ups

Note: Todays workout is a super dynamic evolution from “The CAMP.” Starting with the Sumo Deadlift High-Pull, focus on explosive strength through a long range of motion. Also, pay special attention to the accuracy of the reset position. Find a challenging weight that requires concentration for successful completion of each repetition. Men’s Advanced weight selection is 135lb. and women’s 95lb. For the “Shakedown” workout, Slam Ball weight is up to 20lb. for men and 12lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women.

ShelbyAOW

Shelby is Athlete of The Week

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Congratulations to Shelby who was recognized as Athlete of The Week. Shelby is an extremely dedicated and focused Athlete. For the past several months, Shelby has kept very accurate records of her fitness accomplishments in the gym. This record keeping paid huge dividends when on Friday, Shelby faced off against the workout “Helen.” Based on her previous data from June 11, 2014, Shelby set a goal to complete the workout in 12:00, keeping to a 4:00 round-average split time. Despite the heat and completing the workout by herself, Shelby set a huge record with an 11:43, the third fastest time of the day. In addition to her amazing athleticism, Shelby serves as a school teacher in Salinas. Congratulations to Shelby on your success, both inside and outside the gym!

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Monday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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