MONDAY 161114

Wendler Strength Series for Shoulder Press (Establish 1RM & First Week)

Rest as needed then,

Complete One “Sprint Round” For Time,

On a 4:00 Running Clock,

Wallball Shots, 30 Repetitions (20lb. / 14lb.)
Run 400 Meters
Pull-ups, As Many Repetitions As Possible

Note: Today we begin the 6 week cycle of Wendler Strength for the Shoulder Press. Please be sure to attend class today or utilize Open Gym hours to determine your accurate 1 Repetition Max for the Press.

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Rachel is Athlete Of The Week!

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Congratulations to Rachel who was recognized as Athlete Of The Week at CrossFit Amundson. Rachel and her husband Van were some of the first twenty athletes to join our gym during the summer of 2012. Since that time, Rachel has been a loyal member of the 6AM class time, where she frequently sets the bar high for the rest of the training day. Rachel has been training extremely hard in her Olympic lifting, and on Saturday following the Advanced Class, she nailed a new personal record with a 115lb. Power Clean. Rachel embraces the character qualities of determination, positive expectancy, and perseverance. Congratulations Rachel on all your success, and keep up the inspiring work!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 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)

Krav Maga (Long Gun Defense Series A starts tonight 6:00 PM – 6:45 PM at Krav Maga)

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