FRIDAY 140523 

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Two Round Shakedown”

As Many Rounds As Possible in 5:00 of,

60 Weighted Jump Ropes (or 30 Double Unders)
15 Ball Slams

Rest 3:00 then,

As Many Rounds As Possible in 5:00 of,

21 Kettlebell Swings
15 Hurdle Jumps
9 Toes to Bar

Cash out with a 1:00 Max Calories Effort on the Aerodyne Bike, the Concept II Rower, and/or One Maximum Effort Attempt on the Peg Board. Compare todays effort to February 25, 2014.

Namaste – CrossFit style!


Reminder that Monday, May 26, 2014, from 11:00 AM to 3:00 PM is the Memorial  Day “Murph” workout and BBQ at our Headquarters gym. The entire day is free and everyone is highly encouraged to participate in the workout. Scaled versions of “Murph” will be available, and there is no time limit on the workout. The gym will be providing the main course on the BBQ, please bring a side dish to share. We look forward to seeing you here. Following the “Murph” event, join CrossFit Amundson Yoga and Mobility Instructor Bailey Feeney from 6:00 PM to 7:00 PM for a special Yoga class themed around faith and service.


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