FRIDAY 131115

From “The CAMP” (CrossFit Amundson Maximum Performance)

2 Rounds of Walking Lunge Drill with the Power Sled or Resistance Band

Rest as needed then,

For Time,

21,15,9 Repetitions Of:

Burpee Box Jump
Chest to Bar Pull-up

Note: The Walking Lunge drill may now also consist of a 50 Foot Walking Lunge immediately followed by a 25 Foot Power Sled Sprint. Box jump height is 20 inches for women and 24 inches for men. Hurdles will also be available for jumping. This is going to be a good one! Join us tonight at Suda at 7:30 to celebrate a tough week of training.

Warrior Yoga and Unbeatable Mind Seminar with Mark Divine

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Special thanks to our good friend Mark Divine (whose new book Way Of The SEAL just launched!) for teaching the Warrior Yoga and Unbeatable Mind Seminar at our gym. This Seminar was incredible, with many of our Athletes deeply inspired by the message.

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Reminder the Hotshots 19 Memorial Workout and BBQ is next Saturday, November 23, 2013. This workout will be scaled to appropriate levels to include maximum participation. The event is free and is open to the public. Full details at the gym.

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