FRIDAY 200417

Evolution A:

From the official Team Guerrero CAMP

On a 3:00 clock,
Run 400 meters (or another metabolic / aerobic activity for 90 seconds)
Burpees, As Many Repetitions As Possible (score)

Complete three rounds on 1:00 rest (running total of repetitions)


Evolution B:

Every Minute On The Minute for 10:00,
Add One Weighted Object Thruster

Note: Coach will be briefing modifications depending on the “weighed object” that you have. Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing. Zoom – 

Rock Stars!


The Official CrossFit Amundson Gym Ruck Challenge (Sprint)

  • Men use a 45lb. Rucksack / Backpack / Women use a 30lb.
  • Route starts at HQ “Loading Zone”
  • 38th Avenue to Wood Stairs on East Cliff and 38th
  • 30 flights up and down stairs Wood Stairs (do not go onto cement stairs at very bottom)
    • Start on walking path, go to bottom of last wood stair, and back up to start point
    • Down & Up = 1
  • East Cliff to Opal Cliff to Cliff Drive to Capitola Village
  • 30 Burpees on Capitola Main Beach in the Soft Sand
    • Must be in soft sand and must include jump with hand clap overhead
  • Continue along the Esplanade to Cement Stairs at Depot Hill
  • 30 flights up and down cement stairs
    • Up and Down = 1
  • Continue in a “loop” around the village back up Cliff Drive to Opal Cliff to East Cliff
  • East Cliff to 38th Avenue to HQ
  • End at HQ with 30 Burpees in the “Loading Zone”

Check out the official Mapped Route HERE



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