FRIDAY 121019

It’s the CrossFit Amundson Men’s WOD SUP Day! Meet at Kayak Connection at 6:15 AM to get suited up with a wetsuit, paddle and paddleboard. We leave for the epic 2 mile ocean WOD SUP at 6:30 AM from U-Dock at the Santa Cruz Harbor.

For our CrossFit Amundson ladies and men not able to participate in the WOD SUP our gym is open for a traditional CrossFit workout.

For time:
Run 400 Meters
Complete 21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Pull-ups
Run 400 Meters

Note: It’s been a tough week. Scale as needed.

Jama Stratton – CrossFit Amundson Trainer and Birthday Girl!

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Reminder this Sunday is the Athlete Recognition Day at CrossFit Amundson from 4:00 PM to 8:00 PM. We look forward to seeing you in the gym!

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We will be finding our 1 Rep Max (1RM) in the Back Squat and Press on Monday, October 22. Please be sure to attend class on Monday as your 1RM will be important as we move forward. Next week we start the Jim Wendler 5-3-1 Strength Series.

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We had some amazing accomplishments during our 2K Row and Weighted Pull-up day. Our fastest row times were Greg with a 6:51.2, Jim with a 7:13.1 and Jason with a 7.02.1. Then to top things off, Wendy got a 15lb. weighted Pull-up, Lily got a 10lb. weighted Pull-up, and Birthday Girl Jama Stratton got a 50lb. personal record!

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