THURSDAY 181108

SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Cash out with maximum calories in 1:00 on the Assault Bike (Mens goal is 30 + / women’s 20 +)

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017, October 16, 2017, February 15, 2018, and September 6, 2018, and try to add 5lb. to each set today.

Our very own Meditation Gardens at CrossFit Amundson

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Keep your eyes on the CrossFit Amundson Meditation Gardens over the next few weeks! We have some awesome landscape designs in store for our athletes. Other additions coming this month to our gym include:

  • 2 x new Rope Climb Stations (for a total of 4 x stations!)
  • Sixteen more feet of custom designed Pull-up bars!
  • Custom built “luggage cart” for moving the barbell racks.
  • Custom designed “Gym App” that Britain is developing!

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Reminder that Bag Class is cancelled tonight. Coach is on his way to San Diego to join Mark Divine for the 24 hour Burpee world record challenge!

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