FRIDAY 151218

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Complete Two Times:

As Many Calories As Possible (AMCAP) in 1:00 of:
Assault Bike

Rest 1:00

As Many Calories As Possible (AMCAP) in 1:00 of:
Concept 2 Row

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:

Gi Jane

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. Compare todays Bench Press weight and total repetitions to October 2, 2015, November 5, 2015, and November 16, 2015. On the Station Rotation, Athletes can pick their start station but must honor the prescribed order of rotation.

OldSchoolCFHQ

“Really Old School”

_______________

The photograph above are some of the “Original Athletes and Coaches” of the worlds first CrossFit gym, located on Research Park Drive. Taken in early 2004, many of the people in this photograph went on to help formally establish CrossFit Inc., including Nicole Carroll (Director of Training) Kathy Glassman (Director of Affiliates) Tony Buddying (Former Media Director) and Greg Amundson (Law Enforcement Liaison).

_______________

MAD-Uary 30 Day Fitness Challenge Begins January 1, 2016

Note: Greg Madsen has started his 15 week chemotherapy treatment today, and is doing great. He still needs our love, support and prayers during his healing. Beginning January 1, our gym will host a “MAD-Uary 30 Day Challenge” in which every class counts as a “point” towards Greg’s health fund. At the end of the MAD-Uary Challenge, our gym will donate $1.00 for every point achieved to Greg’s family. To learn more and support Greg, visit his website: GregMadsen.Com. Please check with a CrossFit Amundson Coach for the website password. Full rules for the Challenge are coming soon! For questions or to get involved as a donor or sponsor, please check with Britain Wilson or Coach.

______________