14 August 2017

MONDAY 170814

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

“Nasty Girls”

Three Rounds for Time:
50 Squats
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
7 Bar Muscle Up’s (or 21 Pull-ups and 21 Hand Release Push-ups)
Run 100 Meters

Note: Our HQ session is an “Old School” original CrossFit workout, made famous following a YouTube video that went viral, featuring original CrossFit female athletes Nicole, Annie and Eva. It’s gonna’ be a good one!

Vince is Athlete Of The Week

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Congratulations to Vince (seen here training Krav Maga with Perry) on being recognized as Athlete Of The Week at CrossFit Amundson. This is the second time Vince has been recognized as AOW, and for good reason: This guy continues to improve in all qualities of his physical fitness, routinely setting records in endurance and running workouts, while also developing immense capacity in Krav Maga, Bag Class and Yoga. Vince has a huge heart for serving others, and his kindness radiate through his smile, his words of encouragement, and his very presence. Congratulations Vince 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.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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