FRIDAY 190426

“Memorial Day Murph Prep – 101”

On a 3:00 Running Clock:
Run 400 Meters then,
Pull-ups, As Many Repetitions As Possible (kipping is ok!)

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Push-ups, As Many Repetitions As Possible

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Sit-ups, As Many Repetitions As Possible (anchor feet in dumbbells & use Abmat) 

Rest 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Squats, As Many Repetitions As Possible

Note: Athletes have one opportunity at each station to accumulate as many repetitions as possible. In addition, athletes can pick their start station, but must honor the order of rotation. This is a great end of week session, and also awesome preparatory training for our upcoming Memorial Day Murph challenge! 

2019 SEALFIT Performance Nutrition Challenge with Coach!

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Are you ready to achieve peak performance in your mind, body, and Spirit – we know that you are!

We hope you can join Commander Mark Divine, Melanie Sliwka and Coach for the 2019 SEALFIT Performance Challenge. This epic challenge is a nutrition and fitness program with 6-weeks of training and LIVE coaching by an elite team of coaches including Melanie and Coach, plus some very special guest experts.

These are six weeks that can change your life (and just in time for summer, too!) 

Follow the link below to register.

REGISTER TODAY! 

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Friday Special Programs

CrossFit Amundson Strength & Olympic Lifting (8AM – 9AM)

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