THURSDAY 141009

Skill Of The Day (SOD)

Gymnastic Pistols and Ring Dips

After instruction on the challenging Pistol and Ring Dip Techniques, Athletes will progress through a repetition sequence to further develop these advanced skill sets.

Rest as needed then,

“Honor Code”

On a 10:00 Running Clock:
Ground to Overhead, 30 Repetitions
30 Lateral Bar Over Burpees
As Many Repetitions As Possible (AMRAP) of Ground to Overhead

Note: The workout “Honor Code” was created in honor of Alex and Michael on their recent hiring with the Santa Cruz County Sheriff’s Office, and Graham’s successful completion of Basic Combat Training in the US Air Force. The workout pays tribute to all those who walk the Warriors path and abide by the “Honor Code” of Duty, Honor, Country. This is the same workout that was completed on Saturday during the Advanced WOD and BBQ and it’s absolutely awesome. Men’s perscribed weight is 135lb. and women’s weight is 95lb. Your score at the end of the workout is the total number of Ground to Overhead lifts completed during the AMRAP.

AlexWODBB!

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Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Technique and Foundations Class

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Santa Cruz Challenge

On behalf of the Coaches and Athletes at CrossFit Amundson, we extend a heartfelt “Welcome” to the Santa Cruz Challenge who will be joining our Foundations Class for the next two weeks. If you are a Challenge Athlete, please be sure to arrive to class early, bring water, and a positive mental attitude. In addition to the Tuesday and Thursday Foundations Class, we are also offering free Yoga for the duration of the Challenge. We wish you all the best with your fitness and health goals!

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CrossFit Amundson Kids Class

CrossFit Amundson is pleased to offer Santa Cruz County a CrossFit Kids and CrossFit Teenager training program. Our program delivers a fitness that is broad, general and inclusive. CrossFit Kids is specifically designed for children and teenagers to prepare them for life. We specialize in constant variety, functional fitness and of course FUN!!! While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising. Our kids’ classes are for children age 5-17 and the classes range from 30 to 45 minutes depending on the age group. We focus on teaching the foundational CrossFit weightlifting and gymnastic movements with an emphasis on lifetime fitness. Our goal is to develop a pursuit and passion for physical fitness in our youth. In addition to physical fitness, we educate youth of nutrition, leadership, and character values such as accountability, honor, persistence, determination and service. For more information on our Kids or Teenager training program, please send an e-mail to: Info@CrossFitAmundson.com Our new program begins first week of November, 2014.

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