FRIDAY 150220

Complete Five Sprint Rounds for Maximum Wall Ball Shots:

On a 90 second running clock,
Row 15 Calories
Wall Ball, As Many Repetitions As Possible

Accumulate the required repetitions from the skills below, either before, during, or after the Sprint Rounds:

5 Rope Climbs
50 Gymnastic Bar Pass Throughs

Note: The 90 second running clock is a “sweet spot” of intensity. Combining the Row (approximately 30 seconds of work for Advanced Athletes) with the Wall Ball (approximately 30 repetitions with a 20lb. ball for Advanced Athletes) is an incredible stimulus. The gymnastic skills of Rope Climb and Pass Throughs may be performed during rest between the Sprint Rounds, or after all 5 Sprint Rounds are complete. This is a sweet, well rounded, training session.

LukeActionKrav

Krav Maga Phase A Test Preparation with Luke

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Krav Maga Phase A and B Test Update

The Krav Maga Phase A Test is scheduled for Wednesday, February 25, 2015, from 6:15 PM to 8:15 PM. There will be no Phase B Class on the 25th. The Phase B Test is scheduled for Monday, March 2, 2015, from 6:15 PM to 8:15 PM. Test review and make-up classes are scheduled for February 21 and February 22 from 12:00 PM to 2:00 PM.

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Coaches Corner” – Stragety First – with Greg Amundson

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The “Coaches Corner” is an exclusive section of the CrossFit Amundson website only available for members of the gym. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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