MONDAY 161212

Wendler Strength Series for Shoulder Press (Week 2 – Add 10lb.)

Rest as needed then,

On a 3;00 Running Clock,

From 0:00 to 1:30, Concept 2 Row, As Many Repetitions As Possible
From 1:30 to 3:00, Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)

Rest up to 3:00 and repeat.

Note: Today we are in our second week of the Wendler Strength Series. Next week will be our final week for the Press, which will be followed by the Thruster. The metabolic conditioning session today is designed to be in the critical time zone of maximum sprint-intensity. Ideally, intermediate to advanced athletes are able to hold a sustainable pace for all 90 seconds.

Jason is Athlete Of The Week!

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Congratulations to Jason who was recognized as Athlete Of The Week at CrossFit Amundson. Jason has achieved one of the most remarkable “transformations” our gym has ever seen. Jason went from his first workout of learning the mechanics of the air-squat, and feeling very challenged by the skill, to holding his own during more advanced pieces of programming. His determination, attention to detail, and discipline, are undoubtedly positively influenced by his military training and experience. In addition to his physical increase in strength, Jason has also seen amazing transformation in his agility and mobility. Plus, this guys always got a smile on his face, kind word on his lips, and the enthusiasm to light a room up. Congratulations Jason on your success both inside and outside the gym, and thank you for your service to our Country!

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Good luck and safe travels to Coach who will be at SEALFIT the next two days for interviews and Podcasts with Mark Divine on his new book Firebreather Fitness.

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Krav Maga Long Gun Defense Test Update

The Phase A Long Gun Defense Test is scheduled for Wednesday, December 21, from 5PM to 7PM. 

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Class cancelled tonight. Next class is Wednesday!)

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