MONDAY 190520

“Murph Prep 101.3”

On a 3:00 Running Clock:

Evolution A:
Run 400 Meters,
Pull-up, As Many Repetitions As Possible (Kipping)

Rest up to 90 seconds then,

Evolution B:
Concept2 Row, 500 Meters,
Squat, As Many Repetitions As Possible

Rest up to 90 seconds then,

Evolution C:
Assault Bike, 30 / 20 Calories
Hand Release Push-up, As Many Repetitions As Possible 

Rest as needed then,

Tabata Interval Double Under (Every Repetition Counts) 

Note: Our 7th Annual CrossFit Amundson Memorial Day Murph Workout is right around the corner! Today’s session is another great opportunity to prepare both your body and mind for this challenging event. Athletes can pick their “start station” but must honor the order of rotation. 

New Masters Class Starts June 4 at 10:30AM

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3,2,1 …. CrossFit Amundson “Masters Class”

Formerly the CrossFit Amundson “LIGHT” workout, the new Masters Class is the prefect “start-up class” for people who are new to the CrossFit program.However, the class is also ideal for longtime CrossFit and competitive athletes who are looking for a workout with appropriate scaling and modification options, and a high emphasis on mastery of the basics.

The Masters Class will also include the official “Threshold Mash-up” workouts designed by Greg Amundson and featured in his #1 international bestselling book “Firebreather Fitness.”Enrollment into the class is FREE for current CrossFit Amundson athletes. 

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Week At A Glance

Tuesday: Krav Maga & Bag Class (5:30PM – 6:15PM

Wednesday: 

  • Krav Maga (Advanced Weapon Defense – 5:30PM – 6:15PM)
  • Kokoro Yoga (7PM – 7:45PM)

Thursday: Krav Maga (5:30PM – 6:15PM All Levels)

Friday:

  • CrossFit Amundson Strength & Olympic Lifting (8AM – 9AM) 
  • 12PM is the official start of the 24 Hour Murph Challenge!

Saturday:

  • Memorial Day Murph Workout & BBQ (12PM – TBD) 

Sunday & Monday: Gym Closed for Memorial Day Weekend (Keyholder access is OK) 

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