Run 1200 Meters carrying a Medicine Ball (Big Loop)
50 Front Squats with the Medicine Ball
25 Hand Release Push-ups with Feet Elevated on the Medicine Ball
Run 800 Meters carrying a Medicine Ball (Floral Loop)
30 Front Squats with the Medicine Ball
15 Hand Release Push-ups with Feet Elevated on the Medicine Ball
Within thirty seconds of completing the timed evolution, complete a Maximum Set of Pull-ups.
Note: Todays workout is dedicated to Sgt. Kevin Enox, and all the brave men and women who serve our Community in the California Highway Patrol. Mens Medicine Ball weight is up to 20lb. and women’s is up to 16lb. Slam Balls will also be an option. Elevated Push-up modifications will be taught in the gym. Our Athlete of The Week will be announced on Tuesday.
“Learning To Breathe Fire” Lecture Event
Our gym will be closed today from 11:30 AM to 4:00 PM in honor of the Funeral Services for California Highway Patrol Sergeant Kevin Enox.
Sgt. Kevin Enox, a 24-year veteran of the California Highway Patrol and longtime leader in its Santa Cruz area office, died Saturday after a medical problem on a bike ride near Watsonville. He was 47.
Nicknamed “Papa Bear,” coworkers described Enox, of Ben Lomond, as a mentor to many. They also called him “bulletproof” after surviving a gunshot wound in the hip from a suspect who attacked him during a Live Oak traffic stop in 1998. Enox continued his work and sometimes served on protection assignments for dignitaries who visited Santa Cruz County.
On behalf of the Coaching Team and all the Athletes at CrossFit Amundson, we wish to offer our prayers to the Ennox family, and our friends at the Santa Cruz California Highway Patrol Station.
The funeral is today at 1:00 PM at Twin Lakes Church in Aptos, California.