FRIDAY 121214

Row a 250 meter sprint – make it Fast!
Rest approximately two minutes
Turkish Get-up 3-5-7 reps
Rest approximately two minutes
Match or beat your first round 250 meter row time
Rest approximately two minutes
Turkish Get-up 3-5-7 reps

Note: Greg Amundson will be teaching technique for the Turkish Get-up for todays workout. Monday we will further expand on the technique with additional “real world” application. Did you notice the theme this week?

Nikki (in the center) completes a 50K trail  run!

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Congratulations to super-star Athlete Nikki Losee on the accomplishment of her recent 50K trail run. Nikki is a shining example of the validity of the CrossFit program for long distance events. In addition to her extensive running accomplishments, Nikki continues to make strength improvements inside the gym as well. On behalf of the CrossFit Amundson family – Great job Nikki!

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Reminder that  tonight from 6:00 to 7:30  PM is the book signing and reading at the gym. This event will be catered by Whole Foods Market in Capitola. Bring a guest and dress to impress!

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