SATURDAY 141122

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will be our new Competitors Class workout and will begin at approximately 11:30 AM. This workout will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

DCIM106GOPRO

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During the epic WaterWOD on Wednesday at Simpkins Swim Center, Athletes completed an evolution consisting of a 25 meter surface swim, followed by a 20lb. Slam-Ball retrieval and 25 meter under-water run.

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM at Headquarters and Krav Maga)

Complete Three Sprint Rounds (each individually timed)

Hang Power Clean, 5 Repetitions (155lb. / 105lb.)
200 Meter Sprint
30 Double Unders
15 Toes to Bar
200 Meter Sprint
Hang Power Clean, 5 Repetitions (155lb. / 105lb.)

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From this weeks “Coaches Corner” with Greg Amundson

Imagine the following scene……

You are walking through a forest wilderness. The sky is absolutely clear and a soft breeze brushes against your skin. You instinctively walk along a soft path towards a clearing in the trees and come upon a pristine lake. As you look out onto the vast body of water, you notice the lake is absolutely still. The water has a glass-like quality and perfectly reflects the sky overhead, and the shoreline trees.

Into the very center of this lake, you drop a single stone. From the center of the lake, spreading evenly through the water in all directions, a ripple begins to form. This ripple radiates throughout the entire late, gradually growing in size, magnitude and speed, until the ripple gently breaks on the shore.

This image of a still body of water and the ripple like effect of a single stone, is a perfect metaphor for the stillness of mind a True Warrior cultivates through the practice of silence and First Words.

Read the entire article on “Coaches Corner”

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