MONDAY 130708 

“Slave to the Grind”

As Many Rounds As Possible (AMRAP) in 10:00 of:
15 Repetitions of Dumbbell Push-Press
10 Repetition Standing Lunge
8 Pull-Ups

Rest 3:00 the

AMRAP in 10:00 of:
10 Push-Ups
15 Squats
200 Meter Run

Note: Advances Athletes use 25lb. to 35lb. Kettlebells for the Push-Press and Standing Lunge. Score each AMRAP individually. This is going to be a good one.

Michelle and Ashley get their first Pull-ups!

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“The key to success is to keep growing in all areas of life – mental, emotional, spiritual, as well as physical.” – Julius Erving

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Krav Maga Santa Cruz: Thank you to our loyal CrossFit Amundson Athletes who have supported the growth of Krav Maga Santa Cruz over the past year. We are thrilled to announce we now have a dedicated training center for Krav Maga and that Krav Maga Santa Cruz is a formally recognized Affiliate gym in the Krav Maga Worldwide Association. New class times and days will be offered beginning in August, 2013. Our Monday and Wednesday evening Krav Maga class will remain a free class for current CrossFit Amundson Athletes who have been part of the Krav Maga program over the past year. Current CrossFit Amundson Athletes interested in joining the full Krav Maga Santa Cruz program, to include KravFIT, BagFIT and additional Krav Maga classes must enroll into Krav Maga Santa Cruz. Please check with Greg Amundson for pricing options. This week our Monday and Wednesday Krav Maga class will be from 7:00 to 7:45 PM in our new training center. Basic self defense, combatives and Krav Maga will become a scheduled (ie. part of the daily workout) component of CrossFit Amundson classes on a twice-monthly basis.

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Join Today! With the addition of our new training center, also located in the El Rancho Shopping Center, we are opening membership to 10 new full time Athletes and 15 part time Athletes. If you are interested in joining our gym, please schedule a meeting with Greg Amundson by e-mailing Greg@CrossFitAmundson.com. Athletes currently on the CrossFit Amundson waiting list will have priority in joining the gym.

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