WEDNESDAY 141015

Perform Three Rounds of this Triplet,

On a 3:00 Running Clock:

Run 400 Meters
21 Kettlebell Swings
As Many Repetitions As Possible of Pull-ups

Note: This super challenging workout was created by Greg Amundson and Mark Divine during a training evolution at SEALFIT. The average total number of Pull-ups completed by the SEALFIT Athletes and SEALFIT Coach’s was 70. The last time we completed this workout in our gym, several of our Athletes were in the high 70’s, and Cody scored 78. Can anyone best 80 repetitions? Rest up to 3:00 between rounds. Men’s prescribed Kettlebell weight is 53lb. and women’s weight is 35l. Larger classes will use our Krav Maga studio for this workout.

10AMWarriors

10:00 AM Warriors are STRONGER

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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Krav Maga Santa Cruz

Did you know enrollment at CrossFit Amundson includes membership at Krav Maga Santa Cruz, the only officially licensed Krav Maga school in Santa Cruz County, and one of the few schools in the entire Northern California area? Krav Maga Santa Cruz is a structured program consisting of 4 phases on instruction and learning, with a comprehensive test at the conclusion of each Phase. Our current Phase A class will test and graduate on October 29, 2014. Family and friends are welcome to attend this special day. The next Phase A class will begin in the middle of November, 2014. Each phase is approximately three months. Due to the high level of physical fitness and conditioning that is part of Krav Maga, at least one month of CrossFit training is required before enrollment in Phase A. If you are interested in starting a course of study in Krav Maga, there will be a sign up at Headquarters this coming week.

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