WEDNESDAY 220413

Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.

This is a great cardio session that will get your heart rate up and give you some skills.  Coach Henry Montes has a wealth of knowledge in boxing and will impart some of this wisdom during class.

We hope you can make it.

For today’s normal programming we have a great workout.

Every 2:00 for 20:00 (10 rounds)

Deadlift, 10 repetitions (135lb. / 95lb.)
Hand Release Push-up, 10 repetitions

Note: This is the “extended version” a similar workout in which these same movements and repetitions are completed “for time.” Today’s methodology is to encourage more attention to detail in the technique and required range of motion of each skill. A great goal is to finish each round (a round consisting of 10 Deadlifts and 10 HRPU) in 1:00 or less, thus creating a 1/1 work to rest ration for 20:00.

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Wednesday’s Schedule

8AM – Workout of the Day

4PM – Workout of the Day

530PM – Striking (Bag) Class

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