FRIDAY 131122

From “The CAMP” (CrossFit Amundson Maximum Performance)

From “The CAMP” (CrossFit Amundson Maximum Performance)

Three Rounds of the Walking Lunge Drill

Rest as needed then,

One Minute “On” and One Minute “Off” At The Following Stations:

Aerodyne Bike (60 – 80 RPM)
Ball Slam
Dumbbell Thruster (15lb. to 25lb.)
Kettlebell Swing (25lb. to 53lb.)
Burpee over Hurdle (18′)

Join us TONIGHT!

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The warrior learns of the spiritual realm by dwelling on the cutting edge of the sword, standing at the edge of the fire pit, venturing right up to the edge of starvation if necessary. Vibrant and intense living is the warrior’s form of worship.” ― Stephen K. Hayes

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The last class of the day (Friday) will be from 5:00 to 6:00 PM to support the Chris and Ashley Engagement Dinner Celebration. Reminder the Hotshots 19 Memorial Workout and BBQ is tomorrow at our gym from 12:00 to 3:00 PM. There will be a FREE community workout from 10:00 to 11:00 AM taught by Greg Amundson. However, there will be no open gym due to the Hotshots 19 event.

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