MONDAY 161017

Wendler Strength Series for Front Squat (Week 3)

Rest as needed then,

Complete 3 Individually Timed “Sprint Rounds” For Time of:

Concept 2 Row, 20 Calories
9 Burpees
21 Dumbbell (or Kettlebell) Clean and Jerk’s (35lb. 25lb. – Advanced Athletes 45lb. / 35lb.)

Note: Todays workout is intended to be hard and fast. Rest up to 4:00 between rounds to ensure ample recovery is achieved. At the advanced level, each round should take less than 3:30 to complete. The use of the Dumbbell or Kettlebell for the Clean and Jerk adds an extra element of challenge!

rene

Rene is Athlete Of The Week

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Congratulations to Rene who was recognized as Athlete Of The Week at CrossFit Amundson. Rene has made incredible progress since his first day in the gym, and is one of the best examples of an athlete who “Takes fitness outside the box.” Rene is a very high level soccer player and practitioner of traditional Karate and Tai Kwan Do. Rene has a gift for pursuing education and self-mastery, and it’s common to see Rene on Friday’s during the Gymnastics Class, or spending extra time at Open Gym, to continue to refine his weightlifting and gymnastics technique. Rene is a super skilled distance and sprint runner, and frequently leads the pack on running evolutions. Rene is also super encouraging of his training partners, and is a joy to train alongside. Congratulations Rene on all your success, and keep up the great work!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Please note Krav Maga is cancelled tonight.

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