MONDAY 170612

Station Rotation at Krav Maga,

One Round of 1:00 “On” and 30 Seconds “Off”,
Assault Bike
Concept2 Rower
Bosu Ball Squat
GHD Sit-up
Peg Board

Rest as needed that at HQ,

As Many Rounds As Possible (AMRAP) in 18:00 of,

Squat, 30 Repetitions (At HQ)
Run 100 Meters (To Krav Maga)
20 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar, 10 Repetitions
Run 100 Meters

Note: Our workout today comes from a recent Saturday community session, and it’s a good one! How many people can Rx’ todays session, and achieve 6 or more rounds?

Jonathan is Athlete Of The Week!

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Congratulations to Jonathan who was recognized as Athlete Of The Week at CrossFit Amundson. Since his first workout, Jonathan had the eye of the tiger, and an eagerness to learn everything he could about integrated fitness. With keen attention to detail, Jonathan’s technique in CrossFit movements has significantly improved, along with his strength, endurance and speed in the workouts. Jonathan has a huge heart for service in his community, and his encouragement of others in the gym is heartfelt and always appreciated. When Jonathan is not crushing workouts at the gym, you can find him rocking the electric guitar at Vintage Faith Church and Pleasure Point Community Church. An extremely talented musician, Jonathan is a man of man talents, and we are blessed to have him in our gym. Congratulations Jonathan on all your success, and keep up the inspiring work!

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Monday Special Programs

Light WOD (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)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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