“Gymnastics Strength”

Work through this couplet in the least number of sets possible;

1 Rope Climb
10 Dips
1 Rope Climb
8 Dips
1 Rope Climb
6 Dips
1 Rope Climb
4 Dips
1 Rope Climb
2 Dips

Rest as needed then,

50 Wall Ball Shots for Time

Note: The couplet is not a timed evolution. Rather, focus on technique and skill development. On the Rope Climb and Dip, use the most challenging yet sustainable skill available for you.  Ring Dips, Bar Dips, Push-ups, Parallel Bar Push-ups, Handstand Push-ups and Hand Release Push-ups are all great options. On the Rope Climb, challenge yourself to complete the skill with the least use of the leg as possible, to include legless descents. On the Wall Ball, do your best to complete the 50 shots in one consecutive set. Who can complete 50 shots in 2:00 or less with a 20lb. ball to a 10 foot target? Our goal is to have many of our new Athletes achieve their first Rope Climb today!

Legend Number 7 is the Gymnastics Strength Master!


Wednesday Special Events:

8:30 AM – 9:30 AM CrossFit Amundson Yoga and Mobility Class

7:15 PM – 8:00 PM Krav Maga Santa Cruz Phase A Class


“There is only one requirement for any of us, and that is to be courageous. Because courage, as you might know, defines all other human behavior. And I believe, because I’ve done a little of this myself – that pretending to be courageous is just as good as the real thing.” – David Letterman during the first New York broadcast of the Late Night Show after the September 11, 2001, terrorist attacks.


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