FRIDAY 181221

Evolution A:

As Many Rounds As Possible in 5:00 of,
Burpee, 10 Repetitions
Wallball Shots, 20 Repetitions (20lb. / 14lb.)

Rest as needed then,

“Got Gymnastics?”

For QUALITY OF MOVEMENT, 

Complete As Many Rounds As Possible in 10:00 of,
1 Rope Climb (use most challenging technique available)
5 Windshield Wipers (Coach will teach this skill in class)
10 Ring or Bar Dips 

Note: Today we are mashing up a super challenging couplet with a demanding gymnastics training opportunity. The “Windshield Wiper” was one of Greg Glassmans favorite midsection development exercises, and will be taught in each class today by Coach. How many people can Rx’ evolution A and achieve 4 or more rounds? 

Engaged! 

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Congratulations to Dakota and Emily on their recent engagement! We love you both, and are so happy for you. 

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3-2-1 BEYOND THE WHITEBOARD! 

A big part my CrossFit journey since 2001 has been tracking my progress along the way in a written journal. I have always been a big advocate for keeping a journal, and now with Beyond The Whiteboard, there is no better opportunity for you to do the same! Not only will it give you tangible indicators of the tremendous growth you’ve been experiencing in the gym, it will also encourage you to set new goals to achieve as you continually break through old ones. We are excited to help you reach those goals, both present and future ones.

To support your efforts I have decided to partner our gym with Beyond the Whiteboard. Their awesome tools will allow you to log results to our daily workouts, view gym-wide leaderboards, and much more! 

To start tracking your progress, follow the steps below:

1. Visit www.crossfitbtwb.com, sign up, and use our special CrossFit Amundson Code AMUN213 to join our gym.

2. Download the CrossFit btwb app. Available on both iPhone and Android.

3. Log a score from today’s workout! Our WODs will automatically appear on your calendar each day.

With love,

Coach 

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Christmas Schedule & Special Events

Friday: Regular CrossFit Schedule

Christmas Break – Saturday, December 22 – Wednesday, December 26 (Gym Closed)

Special Christmas Eve Workout With Naomi – Monday, December 24, 10AM – 11AM

3-2-1 GO! Thursday, December 27 (Return to regular class schedule)

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