WEDNESDAY 140122

“Thunder Road”

30 Deadlifts
Run 800 Meters
30 Hang Power Cleans
Run 800 Meters
30 Shoulder to Overhead
Run 800 Meters

Note: The weight today for the barbell is intended to be relatively light. Recommendations are 95lb. for men and 65lb. for women, or a weight you can complete all 30 repetitions of each skill in one consecutive set. Tomorrow we get super strong with the Wendler Series, today we get super fast and explosive, and crank the heart-rate.

Shelby and Dawn – Fitness Outside the Box!

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Taking advantage of the beautiful Santa Cruz weather, Shelby and Dawn took to the beach for some Yoga and stretching. Shelby and Dawn are two of our most committed and determined Athletes. In addition, both of these talented ladies serve as school teachers in our community. Thank you Shelby and Dawn for the great example of fitness you set both inside and outside the gym. We love you guys!

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Do you have a great photograph of yourself exercising “Outside The Box?” Send us a photograph, get featured on the website, and get a free CrossFit Amundson shirt!

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Please note there will be Krav Maga tonight from 7:15 to 8:00 PM. We will be continuing to develop our weapon defense skills. If you are an Athlete at CrossFit Amundson and are interested in trying a Krav Maga class, please check with Greg Amundson before attending your first class. Krav Maga classes are only available to current CrossFit Amundson Athletes.

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