MONDAY 170320

“The Blitz”

Every 3:00 Minutes for 21:00 Minutes (7 Rounds)

Dumbbell or Kettlebell Thruster, 10 Repetitions (At HQ – 35lb. / 25lb.)
Sprint 100 Meters
Pull-up, 10 Repetitions (At Krav Maga)
Sprint 100 Meters

Note: This session is designed to be a 2:1 work to rest ratio. Sprint and drive as hard as possible through the required repetitions, with a goal of completing each round in 2:00 or less. Advanced athletes can scale up the weight and should perform Chest to Bar Pull-ups.

Chris and Cathy are Athletes Of The Week!

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Congratulations to Chris and Cathy who were co-recognized as Athletes Of The Week at CrossFit Amundson. This amazing couple are a true testament to the values of kindness, mutual encouragement, and dedication. Chris and Cathy are two of our most committed 7:00 PM CrossFit athletes, who originally joined our gym when the 7:00 PM was our fundamentals class! Now these two move with a sense of virtuosity and ever increasing intensity, with a relentless commitment to mastery of the basics. Chris is one of the most respected CHP Motor Officers in our County, and was recently promoted to Sergeant. However, with this promotion, also comes a relocation to Oakland. Thank you Chris for your commitment to our community, and for leading the next generation of Law Enforcement Officers. We are going to miss you!

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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)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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