FRIDAY 141017

For Time:

7 Hang Power Cleans (115lb. / 85lb.)
50 Squats
30 Hand Release Push-ups
10 Chest to Bar Pull-ups

Rest as needed then,

5 Hang Power Cleans (135lb. / 95lb.)
35 Squats
20 Hand Release Push-ups
7 Chest to Bar Pull-ups

Rest as needed then,

3 Hang Power Cleans (155lb. / 105lb.)
20 Squats
10 Hand Release Push-ups
5 Chest to Bar Pull-ups

Note: Rest up to 5:00 between rounds to ensure maximum power output and intensity during each individually timed evolution. Men’s prescribed Barbell weight is up to 115lb. for Round 1, up to 135lb. for Round 2, and 155lb. for Round 3. Women’s weight is up to 85lb. for Round 1, up to 95lb. for Round 2, and up to 105lb. for Round 3. Squats are “gymnastic”. Ideally, repetitions at each “station” are completed in one consecutive set. Come to the gym mentally prepared for the “unknown and unknowable” today!


4:00 PM Warriors caught goofing around!


On Wednesday, October 15, 2014, Greg Amundson and Dr. Nicholas Romanov joined Kenny Kane, the founder of the Positivity Project, for a Podcast about “The Felt Experience of Emotional Training”. The episode featured insight from Greg, Dr. Romanov and Kenny on surrendering the ego, awareness of the self, and achieving self-mastery. Dr. Romanov is the founder of the POSE Running Method and one of the most respected Coaches in the world. Stay tuned for airing of this exciting Podcast!


“Our level of personal belief is in direct proportion to our ability to encourage others. Cooperation and the mutual advancement of the human spirit is what CrossFit Amundson is all about.” From an interview with Greg Amundson


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