MONDAY 170925
Station Rotation at Krav Maga:
One Minute “On” followed by One Minute “Off” at Following Stations: (1 Round)
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up
Then at HQ,
“The Grind”
As Many Rounds As Possible in 10:00:
Thruster, 5 Repetitions
Hang Power Clean, 7 Repetitions
Deadlift, 10 Repetitions
Note: On “The Grind” which come from our friends at SEALFIT, men’s prescribed weight is 95lb. and women’s 65lb. This workout is programmed with the intention of 1 round completed every minute, for a total of 10 (or more) rounds. How many Athletes can Rx’ todays session, and achieve that goal?
Dan is Athlete Of The Week!
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Congratulations to Dan who was recognized as Athlete Of The Week at CrossFit Amundson. From the moment Dan walked into our gym, his eyes were gleaming with a “Man on a Mission”. Dan brings an incredible warrior-spirit to his training sessions, which are often the complete “Trifecta Challenge” of CrossFit, Bag Class and Yoga! One of the common comments about Dan is, “Man, that guy can row!” Indeed, Dan is one of the top Concept2 Rowers in the gym (watch out, Tom!) and is quickly developing capacity in his weightlifting and gymnastics capacity as well. Dan has a heart of gold, and is a source of continual encouragement and motivation to his fellow athletes. A professor of Linguistics at Stanford, Dan has a brilliant mind, and we are blessed to have him in our gym community. Keep up the inspiring work Dan!
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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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