Three Sprint Rounds (Go as Fast and Hard as you can!)

Row 500 Meters
20 Weighted Lunges
50 Squats

Note: Rest approximately three minutes between rounds. Capture your first round split, then do your best to stay within ten seconds of this effort on subsequent rounds. Challenge yourself with 15lb. to 25lb. dumbells for the weighted lunges. Twenty repetitions total on the lunges, or ten each leg.

Nathan Mendelsohn receives the Warrior Spirit Award from Greg Amundson


Nathan Mendelsohn is a shinning example of a warrior in mind, body and spirit. Nathan is one of the most accomplished Jiu Jitsu Fighters in the World. Nathan is passionate in his pursuit in the mastery of the art of Jiu Jitsu. During the recent CrossFit Amundson Athlete Appreciation Dinner and Award Ceremony, Nathan was presented with the prestigious Warrior Spirit Award from Greg Amundson for his accomplishments both inside the gym, and on and off the Jiu Jitsu mat. Congratulations Nathan on your success and thank you for being such an inspiration to our gym, and the Santa Cruz community.


“Nathan is not just a black belt in Jiu Jitsu, or in fighting. Nathan is a black belt in art, the art of Jit Jitsu.” – Greg Amundson


Facebook Comments