TUESDAY 140624

Hang Squat Clean 5,3,1,1,1 Repetitions,

Rest as needed then,

CrossFit Hero Workout “DT”

Five rounds for time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: We will begin each class with review of the Deadlift, Clean and Jerk techniques. Work up to a new Personal Record on the Hang Squat Clean and then note the efficiency in the Hang Power Clean during the timed workout. Weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to May 19, 2014 and April 21, 2014.

Greg Amundson with Rolf Gates


On June 22, 2014, Greg Amundson completed the Rolf Gates 200 Hour Vinyasa Yoga Teacher Training held at Pleasure Point Yoga in Santa Cruz, CA.  Greg was first introduced to the power of Yoga in October 2010, by United States Navy SEAL Commander Mark Divine during the infamous Kokoro Camp #12. Rolf’s ability to align Yoga with the Warrior Spirit captured Greg’s attention, and a friendship was soon formed. Rolf is an amazing mentor, leader, educator and Warrior.


“I see my class as a way to exercise the muscles that really count; the muscles of the heart, the muscles of the spirit.” – Rolf Gates


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