MONDAY 170508

“Tabata This”

Twenty Seconds “On” followed by Ten Seconds “Off”

Pull-up (Maximum Total Repetitions)
Rest 1:00
Handstand Push-up (or Parallel Bar Push-up / Maximum Total Repetitions)
Rest 1:00
Feet Anchored Sit-up (Maximum Total Repetitions)
Rest 1:00
Concept2 Row (Maximum Calories)
Rest 1:00
Squat (Maximum Total Repetitions)

Note: We will score todays “Tabata Session” by counting every repetition. The Handstand Push-up station adds an advanced twist to the standard workout. Even holding the Handstand for 8 rounds of 20 seconds is a great accomplishment, especially at a high heart rate. Athletes can pick their start station, but must honor the order of rotation.

Brandon is Athlete Of The Week


Congratulations to Brandon who was recognized as Athlete Of The Week at CrossFit Amundson and Krav Maga Santa Cruz. Brandon has been an extremely dedicated athlete since the moment he walked in the door, and his progress has been awesome to behold. Brandon’s passions are martial arts and Parkour, and as a result, his balance, agility, coordination and speed have been developed to a world class level. Brandon has completed the previous Phase trainings and Weapon Defense trainings at Krav Maga, with resounding success. However, his real talents in martial arts are now being exposed through the rigorous Yellow Belt class that is underway. In addition to his physical skill, Brandon exhibits the character traits of the true integrated martial artist and warrior: compassion, kindness, perseverance, determination and laser-focus. Congratulations Brandon on all your success, and keep up the inspiring work!


Krav Maga Yellow Belt Test Update

Attention Krav Maga Yellow Belt students: The official Yellow Belt Test has been scheduled for Wednesday, June 14, 2017, from 6PM to approximately 8PM, followed by a Belt Ceremony at 8:30. Family and friends are welcome to attend this monumental night of testing, challenge, and accomplishment.


Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)


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