MONDAY 150817

For Time:

Concept 2 Row, 50 Calories
30 Wall Ball Shots (20lb. / 14lb.)
20 Pull-ups
10 Burpees
200 Meter Farmers Carry (35lb. / 25b.)

Note: Complete two rounds of this “Chipper” with up to 5:00 rest between rounds. The goal is to blast through Round 1 at a blistering pace, recover quickly, and repeat within 15 seconds of your first round. Compare todays effort to May 27, 2015 and July 17, 2015.


Aaron – Athlete Of The Week & Musha Shugya Honor Graduate


Congratulations to Aaron Van Brunt on being recognized as Athlete Of The Week at CrossFit Amundson and Honor Graduate of the 15AUGUST2015 Musha Shugya “Warrior Quest.” This is the second time Aaron has been recognized as Athlete Of The Week and for good reason. Aaron continues to show remarkable performance in his CrossFit workouts, Brazilian Jiu Jitsu, and Warrior Yoga. In addition, Aaron is an ambassador for fitness, health and nutrition in our community, and is only a few months away from becoming a Doctor of Chiropractic. During the 15AUGUST2015 Musha Shugya, Aaron rose to the occasion in helping his fellow Candidates succeed in exceptionally challenging physical evolutions. As part of the “Forest Seclusion” evolution, Aaron was asked what three words described his effort during the Musha Shugya. His response: “Strong – Consistent – Pure”. Perfect choice of words to describe a Warrior and a Champion in the gym and in life. Congratulations Aaron!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

“Running Cindy”

On a 20:00 Running Clock:

Run 400 Meters followed by

As Many Rounds As Possible of (AMRAP)
5 Pull-ups
10 Push-ups
15 Squats

Note: Use modifications and assistance as necessary. This is a great workout!

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga NEW PROGRAM BEGINS TONIGHT! (6:00 PM – 7:00 PM at Krav Maga)
Note: Former Krav Maga Phase graduates MUST attend at least one Krav Maga class this week to reserve and confirm your spot in the program. There is a large waiting list! 


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