FRIDAY 130712 

Back by popular demand from our Saturday afternoon crew, the Hope For Cures workout is today! Today’s workout will be Coached by Greg Amundson and will include mindset development and a remarkable story about the power of personal belief.

Hope

Three rounds of:
Burpees
Pound Power Snatch
Box Jump
Thruster
Chest to Bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each repetition. Add your points together at the end of the workout for your final score. Print your own Hope workout scorecard and bring it to the gym – [pdf]

Jeff Martone joins the 6:00 PM crew!

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Hope For Cures in the Nation’s Capital – [video]

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Reminder that tomorrow, July 13, 2013, beginning at 9:00 AM, through Sunday, July 14, 2013, ending at 9:00 AM, is the CrossFit Amundson Epic AMMAP (As Many Miles As Possible.) This 24 hour run and all donations from the event are dedicated to our very own Jennifer Clark. Come support the runners, many of whom have set a goal to either run or row continuous for the entire 24 hour period. Volunteers are still needed to help at the gym, which will be the dedicated aid station during the event. Check with Greg Amundson, Heather Rosenberg, Danielle Ballensky or LIndsey Locke if your are interested in supporting the event, either as a runner or volunteer.

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