MONDAY 121008

Today we are going to do the famous CrossFit workout “Fran”. However, we will approach this workout in a unique way. The workout will be performed three times: Our first evolution will be completely in our mind through a visualization technique; The second evolution will be using a PVC pipe for both the thrusters and pull-ups, and the final evolution will be the complete WOD with prescribed weight and movements. Each evolution will be timed. Our fastest Rx’d times will go onto our brand new CrossFit Amundson Leaderboard now on display in the Team Room.

Congratulations to Fabi on his first Pull-up!

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“Sooner or later you’ve got to get rid of your cane, or whatever it is that is holding you back.” – Words of a Warrior from the Warrior Summit II in San Antonio Texas.

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Our next Stairs Day will be on Thursday, November 1, 2012. The 6:30, 7:30, 9:00 and 10:00 AM classes will be at the famous Seacliff Stairs. Please note the 9:00 AM workout will be the advanced class. All afternoon classes classes will be held back at the gym. More information to follow at the gym.

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Run the Stairs with CrossFit Amundson [video]

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