SATURDAY 141108

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 without modifications available. 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.

5PMCrewFriday

Strong Mind – Strong Body – Strong Spirit

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Saturday Programs

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

Complete Four Rounds:

On a 5:00 Running Clock
Sprint 200 Meters
4 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
Sprint 200 Meters
As Many Repetitions As Possible of Ground to Overhead, 135lb. / 95lb.

Note: Rest up to 5:00 between rounds. Your score each round is the total number of Ground to Overhead lifts achieved. Greg Amundson will be teaching the Competitors Class today. A ten-minute Warrior Yoga practice will conclude the session.

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“In my experience on the warriors path, I’ve found we can accomplish far more, with less effort, when we call upon our innate power to be kind and loving. This can be quite a shift from the normally conditioned patterns of thought: We react with harshness to people and circumstances that disrupt our peace of mind. However, the mark of a disciplined warrior is to remain non-reactive to external events. A true warrior knows their external world is a perfect reflection of their internal world. By practicing loving kindness to ourselves, we maintain the power over our thoughts and actions, and forge the ability to remain an anchor in the storms of life.“– Greg Amundson

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