MONDAY 170821

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

“Special Mary”

For Time:
5 Strict Barbell Press (75lb. / 45lb. ~ Absolutely NO use of Hip or Leg!)
10 One-legged Squats, alternating (or 30 Squats with Both Legs)
Run 100 Meters (to Krav Maga)
15 Pull-ups (or 5 Bar Muscle-ups for Advanced Athletes)
Run 100 Meters (to HQ))
10 Strict Barbell Press
10 One-legged Squats, alternating (or 30 Squats with Both Legs)
Run 100 Meters
20 Pull-ups (or 7 Bar Muscle-ups)
Run 100 Meters
15 Strict Barbell Press
10 One-legged Squats, alternating (or 30 Squats with Both Legs)
Run 100 Meters
25 Pull-ups (or 9 Bar Muscle-ups)
Run 100 Meters

Note: Todays session encourages practice and exposure to more advanced skills, including Single Leg Squats and Muscle-ups. Do your best today!

Morgan is Athlete Of The Week!

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Congratulations to Morgan who was recognized as Athlete Of The Week at CrossFit Amundson. This amazing athlete has been a source of inspiration since the day she first walked into our gym. Her commitment, positive mental attitude and resolve is greatly admired and appreciated by her training partners. What really sets Morgan apart is her unique ability to hear coaching cues, and immediately implement them, oftentimes right in the middle of a workout! Such was the case on Thursday, when Morgan achieved her very first Rope Climb! Morgan has reached the end of her summer in Santa Cruz, and will be returning to North Carolina. Congratulations Morgan on all your success! We will miss you, and you always have a home with us here in Santa Cruz. Travel safely!

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Good luck to Coach, Mark Divine and Catherine Divine who will be teaching a Kokoro Yoga Teacher Training this week at SEALFIT in Encinitas, CA. Please note Satvana will be cancelled this week. Bag Class will only be offered on Thursday this week.

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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.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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