MONDAY 170619

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at Following Stations (2 Rounds!)
Concept2 Row
GHD Sit-up
Slam Ball (45lb. / 30lb.)
Assault Bike
Battle Ropes

Rest as need then at HQ,

Three Rounds For Time:

Power Clean, 9 Repetitions (185lb. / 115lb.)
Run 100 Meters (to Krav Maga)
30 Squats
6 Chest to Bar Pull-ups
Run 100 Meters (to HQ)

Note: Hit the station rotation hard today! Although we do not record “scores” the intent is to push yourself, and bring 100% commitment to each station. Our HQ session is a slightly modified old-school CrossFit HQ workout.

Heather is Athlete Of The Week!

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Congratulations to Heather who was recognized as Athlete Of The Week at CrossFit Amundson. Heather has been part of our gym since the “early days” when our 4PM class was actually at 4:15PM, and was technically our “foundations” class. She has come a long way since then! Heather has a keen eye for all CrossFit movements, and disciplines herself to adhere to the points of performance she knows so well. Always up for a challenge, Heather is one of our “Trifecta” athletes, who participates in CrossFit, Yoga, Bag Class, and soon, Krav Maga! Heather is known in the gym for her kindness, humble nature, and encouragement of others. Thank you Heather for being such a big part of our community, and congratulations on all your success, both inside and outside the gym!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga will be back in July for both Yellow and Orange Belt Series!

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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