Five Individual Rounds for Maximum Total Calories:
On a 2:00 Running Clock:
Deadlift, 5 Repetitions
10 Lateral Bar Over Burpees
Immediately followed by,
Concept 2 Row, Maximum Calories
Note: Prescribed mens weight is 225lb. and women’s weight is 155lb. Your score each round is the total calories rowed. Move quickly between the Deadlifts and Burpees to maximize your allotted time on the Concept 2 Rower. Top women’s Rx’d score from the day will win a free entry into the She Is Beautiful 5K Race.
Darrell is Athlete of The Week
Congratulations to Darrell for being recognized as Athlete of The Week. Darrell has been training at CrossFit Amundson for nearly one year, and the results have been astounding. Darrell’s perseverance in workouts is a source of motivation for his training partners. Always quick with a smile, warm handshake and word of encouragement, everyone knows Darrell, and Darrell knows everyone else! Darrell is most loyal to his 10:00 AM class time, and he routinely runs to this class, and then runs home. (Except for the time Greg caught him walking.) Darrell is the owner and manager of the very successful Bella Note Inn in Pleasure Point. Keep up the inspiring work Darrell!
Monday Special Events
1:30 PM – 2:30 PM – CrossFit Barbell Club
6:00 PM – 7:00 PM – CrossFit Mobility and Yoga Class with Bailey Feeney
7:15 PM – 8:00 PM – Krav Maga Phase A
Good luck and safe travels to Greg Amundson who will be lecturing today on the benefits of CrossFit for the Law Enforcement profession at the International Association of Chiefs of Police in Arlington, VA.