Friday Night Fights! are back. The last two hours of the evening from 6:00 to 8:00 PM will be dedicated to open gym and a “throwdown”. Come join the fun! We’ll be celebrating a tough week of training at Suda following the last workout at 8:30 PM. The CrossFit Amundson EPIC Fit Van will be on scene for safe and sober rides home.
Pull-up Progression: 6,5,4,4,3
Rest as needed then:
30 Repetitions Ground to Overhead
Note: We will be doing two variations of todays workout. One will involve a Krav Maga emphasis using the 100lb. and 70lb. heavy bags. Barbell Rx’d weight is 135lb. for men and 95lb. for women. The “KravFIT” version of “Grace” will take a heavy bag from a parallel position on the floor to arms extended with the bag overhead.
Alex nails a 405lb. Back Squat.
“I have always been fond of recognizing the spiritual side of someone’s personality. It’s a very lovely concept.” – Drew Barrymore
Infant Swim Rescue begins on Monday afternoon at Simpkins Swim Center on 17th Avenue. We are still accepting children into the ISR program on a case by case basis. Please check with Greg Amundson if you have any questions.