TUESDAY 160126

“Super Set Strength Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)
Feet Elevated Ring Row, 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)
1 Set of Maximum Repetition Ring Row (Kipping OK)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. On the Ring Row, elevate feet between 20 and 30 inches, and descend over 3 seconds from the top position, accelerating to the top and touching rings to shoulders. Following the Tempo, Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100% or 125% of their bodyweight, and 1 set of Maximum Repetition Ring Rows.


Saturday Warriors!


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Today our Light Class will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Please note our Yoga Class will be relocating to Satvana Yoga on February 1, 2016. New class time will be 6:15 PM to 7:15 PM.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


Save The Date!

Join us on January 30, 2016, from 11:00 AM to 1:00 PM for the grand opening of Satvana Yoga, then from 1:00 PM to 4:00 PM for the Warrior Yoga Seminar. Beginning on February 1, 2016, the CrossFit Amundson Yoga Program, currently offered in our Krav Maga studio, will be relocating to Satvana Yoga.  In addition, Satvana Yoga will be offering “Open Studio” time, similar to “Open Gym” at CrossFit, for The CrossFit Amundson monthly “Yoga Package” will be $15.00 per month for unlimited Yoga at the new studio, which can be added to the monthly gym membership cost. Please be sure to sign up for Satvana Yoga and the “Add On Package” on the whiteboard at HQ.



Monday and Wednesday 9:00 AM – 10:00 AM (Warrior Yoga 75 – Beginning March 2016)
Tuesday and Thursday 6:15 PM – 7:15 PM (Warrior Yoga 60 for CrossFit Amundson)
Sunday 6:00 PM – 7:00 PM (Restorative Warrior Yoga – Beginning March 2016) 

(For Silent Individual Asana, Mediation, Reading and Prayer)

Tuesday – Thursday – Sunday 1:00 PM – 3:00 PM


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