MONDAY 170724

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board
Bosu Ball Squat

Rest as needed then at HQ,

For Total Reps:
1 Minute of Power Snatches (95lb. / 65lb.)
1 Minute of Front Squats
Rest 1:00
2 Minutes of Power Snatches
2 Front Squats
Rest 1:00
3 Minutes of Power Snatches
3 Minutes of Front Squats

Note: On the HQ evolution, use the same barbell weight on all sets. Your score each round is the Power Snatches over the Squats, such as 10/10, for a score of 10 Snatches and 10 Front Squats. How many people can average 10 or more repetitions of each skill each minute?

Nick is Athlete Of The Week!

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A very big congratulations to Nick who was recognized as Athlete Of The Week at CrossFit Amundson. Nick is pound-for-pound the strongest athlete in our gym. His feats of strength in the Thruster and Front Squat have been a huge source of inspiration, and his metabolic conditioning keeps everyone on their toes and encourages “A Game Mentality” during workouts. Nick is renowned for his laser focus, warrior spirit and professional approach to workouts, while simultaneously being a voice of motivation and encouragement for his peers. Thank you Nick for being such an awesome part of our gym family, and for your enduring service to our Country. We love you brother!

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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.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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