MONDAY 130916

Ring Dip Progression: 5,4,3,2,2 Strict Ring Dips

One Minute “On” One Minute “Off” at the Following Stations:

Row For Maximum Calories
Ball Slams
Wall Ball Shots
Pull-ups
Dumbbell Thrusters

Note: Keep a running tally for the total number of repetitions and calories. During the one minute rest rotate stations in the order listed above. Each calorie will count as a single repetition. Up to three Athletes per each station. After each Athlete has rotated through all five stations, rest five minutes and repeat, beginning at a different station than you first stated. Goal on the second round is to match first round effort.

Alex – Oman and Allen hold the gym Deadlift Records

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On Friday, September 13, 2013, Alex, Oman and Allen set personal records on their Deadlift. Alex set the new gym record with a clean 455lb. lift. Oman set a personal record with a 405lb. lift and Allen set a personal record with a 455lb. These three men are strong in mind, body and spirit, and are a great source of inspiration to the other Athletes in our gym. Omar also holds the gym record in the Bench Press with a 335lb. press. Congratulations men!

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Reminder the Yogaeira Program begins tomorrow, Tuesday, September 17, 2013, from 8:30 to 10:00 AM at our Krav Maga studio. This is an amazing opportunity to deepen your practice of Yoga, Martial Arts, and Breathing, all combined into a seamless practice by a world renowned instructor. The Yogaeira Program is a separate gym membership with special discounts available for current CrossFit Amundson members.

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