"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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10 October 2012

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WEDNESDAY 121010

5 x 5 shoulder press

Rest 5:00 then:

Tabata Row

Notes: Add 5 pounds to your previous 5RM press. Row a complete Tabata evolution of 8 rounds. Score for the Tabata workout is the lowest number of calories in any interval. Who can shoulder press 3/4 bodyweight and hold 12 calories?

Greg Amundson at the Warrior Summit II in San Antonio, Texas

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The CrossFit Amundson Men’s WOD SUP is on October 19, 2012, at 0615. We are meeting at Kayak Connection on Lake Avenue. If you have a wetsuit please bring it with you. This will be a very challenging 2.5 mile open water paddle or kayak. Any questions please check with Greg at the gym.

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“Greg, this mind stuff really works!” CrossFit Amundson Athlete Dominic following his personal record in Fran.

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