MONDAY 170123

Wendler Strength Series for Thruster (Week 3)

Rest as needed then,

Complete Two or Three Rounds (rest as needed between rounds)

Bench Press, As Many Repetitions As Possible (135lb. / 75lb.)
Rest up to 20 seconds then,
Pull-up, As Many Repetitions As Possible

Note: On the AMRAP workout, rest approximately three minutes between rounds. Your score each round is the total number of Bench Press repetitions added to your Pull-up. Be strict on the rest between stations – no more than 20 seconds allowed!

Jhonee’ is Athlete Of The Week!

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Congratulations to Jhonee’ on being recognized as Athlete Of The Week at CrossFit Amundson. This is the second time (former May 2016 AOW) Jhonee’ has been recognized for her amazing spirit, determination and persistence. A few months ago, Jhonee’ was thrown one of “life’s curveballs” and had to undergo surgery. At a crossroads where a lot of people would be overcome by frustration, Jhonee’ charged forward with a warrior-spirit, and continued to workout, modifying and scaling workouts to meet her needs. The results of this approach to exercise, and to life, were amazing to behold. She rebounded back, and has since overcome her former personal records. Jhonee’ is a source of encouragement to everyone in her life. In the words of Coach Hylie, “This girl is a fighter!” Congratulations Jhonee’ on all your success, and keep up the inspiring work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Class VII from 6:00 PM – 6:45 PM at Krav Maga)

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Upcoming Important Dates

Thursday, February 2, from 5:30PM to 7:00PM, Greg Amundson will be giving a FREE workshop on the principles from his new book Firebreather Fitness. Copies of Greg’s book will be available for sale at the event. The primary topic will be goal setting, and the power of the micro-goal. Super important for New Years resolutions!

Wednesday, February 8, from 5PM – TBD – Krav Maga Long Gun A & B Test.

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