FRIDAY 140516

“Fight Gone Bad!”

Three rounds of:
Wall-ball, maximum repetitions (14 to 20lb.)
Sumo deadlift high-pull, maximum repetitions (55lb. to 75lb.)
Box Jump, maximum repetitions (20lb. to 24 inches)
Push-press, maximum repetitions (55lb. to 75lb.)
Row or Assault Bike, maximum calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the Athletes must move to next station immediately for best score. One point is given for each rep, except on the rower or Assault Bike where each calorie is one point. Keep a running score on this workout and report total score during the one-minute break. This is an awesome workout. Top male and female scores will win a new “STRONGER” tank-top and bragging rights.

CrossFit Amundson Yoga is Fun!


CrossFit Amundson Speciality Training Schedule Update:

Yoga: Monday & Thursday 6:00 – 7:00 PM /// Monday & Wednesday 8:30 – 9:30 AM

Olympic Lifting: Tuesday 7:00 – 8:00 PM /// Sunday 10:00 – 11:00 AM

Boot Camp:Tuesday and Thursday 7:00 – 8:00 PM /// Saturday 9:00 – 10:0 AM

Gymnastics Class: Wednesday 1:30 – 2:30 PM

Barbell Club: Monday 1:30 – 2:30 PM

Endurance Outdoor Workout: (EWOD) Tuesday 1:30 – 2:30 PM – Be sure to sign up early! 

Krav Maga: Monday & Wednesday 7:15 – 8:00 PM

WaterWOD: Monthly, first class is May 7, from 10:00 – 11:00 AM at Simpkins Swim Center

Note: Speciality training is available free to all CrossFit Amundson Athletes. For a limited time, members of the public may join our “Speciality Training Programs” for $39.00 a month. Please note this enrollment package does NOT include CrossFit, Boot Camp or Krav Maga. Our Yoga program is a specifically designed class to increase the CrossFit Athletes spiritual, mental and physical strengthening.


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