WEDNESDAY 140813

5 Rounds For Time of,

Deadlift, 10 Repetitions
20 Goblet Squats

Note: Prescribed weight on the Deadlift is 225lb. for men and 53lb. Kettlebell. Women’s prescribed weight is 115lb. on the Deadlift with a 35lb. Kettlebell. Hit this workout fast and hard.

Team CrossFit Amundson “Shark Bite”

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Congratulations to Team CrossFit Amundson on completing the super challenging Santa Cruz GnaRSR today. The course covered 5 miles of ocean swimming and sand running. We had two full teams this year in the race! Team ! consisted of “LifeGuard Eddie” Shawn DollarBritain Wilson, Justin Bowlesky, Bernardo Bernie Millar and Greg Amundson, and they finished in 2nd place behind the State Beach Lifeguard Team. Team 2 was captained by Leann Judd Bowden and consisted of Dawn Madre del CacahuateSandra Kaze-smithCorey DemersDominic DemersRoberto Cortes, and Michael Derr. Team 2 was all first-year racers, and they did an awesome job. CrossFit Amundson won the “GnaRSR Spirit Award” for their motivation, inspiration and “stoked attitude” during the race. Congratulations everyone! Special thanks to Bailey Feeney for being our “Team Mom” during the race.

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CrossFit Amundson wins the Team Spirit Award during the Run – Swim – Run [video]

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A man has to learn that he cannot command things, but that he can command himself; that he cannot coerce the wills of others, but that he can mold and master his own will: and things serve him who serves Truth; people seek guidance of him who is master of himself.” – James Allen

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Please note there is no Yoga or Krav Maga today.

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