FRIDAY 170714

Station Rotation at Krav Maga

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

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes

Rest as needed then,

“Fight Week – Rounds 4 ~ 6″

Round Four:
As Many Repetitions As Possible in 3:00 of,
Run 400 Meters,
Burpee, As Many Repetitions As Possible (Score)

Round Five:
As Many Rounds As Possible in 3:00 of,
Double Under, 100 Repetitions
Kettlebell Swing, 21 Repetitions
Pull-up, As Many Repetitions As Possible (Score)

Round Six:
As Many Repetitions As Possible in 3:00 of,
Run 400 Meters,
Dumbell or Kettlebell Thruster, 21 Repetitions (25lb. / 15lb.)
Toes To Bar, As Many Repetitions As Possible (Score)

Note: In honor of Robert “The Ghost” Guerrero’s upcoming fight on Saturday, July 15, we are having “Fight Week” which consists of a combination of a few of the CAMP workouts that Coach and Ghost utilized over the past five months of training. Class size permitting, these workouts will be held at Krav Maga, and there will be a 1:00 rest between rounds. Give these workouts everything you’ve got!

Robert “The Ghost” Guerrero fights on Fox, July 15, at approximately 8PM PST

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Fight Night with CrossFit Amundson

CrossFit Amundson has reserved the “party room” at Mountain Mikes Pizza located next to HQ to watch Robert “The Ghost” Guerrero display his hard work and God given talent as one of the greatest boxers of all time. Fox begins their feature at 5:00 PM PST on Saturday, July 15, and Robert (main event) is scheduled to fight at approximately 8PM or later. Bring your family and bring your friends!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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