MONDAY 170626

Station Rotation at Krav Maga

One Minute “On” Followed by One Minute “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Peg Board
Slam Ball (45lb. / 30lb.)

Rest as needed then at HQ,

For Time,

“Harder Running Jackie”
Run 1 Mile (Big Loop)
Thruster, 50 Repetitions (55lb. / 45lb. Barbell)
Run 100 Meters (to Krav Maga)
Chest to Bar Pull-up, 30 Repetitions
Run 100 Meters (to HQ)

Note: Today’s session is a spin on the classic and gym favorite “Jackie” workout. How many people can Rx’ todays session and bring it home in under 12:00?

Denisse is Athlete Of The Week!

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Congratulations to Denisse who was recognized as Athlete Of The Week at CrossFit Amundson. Denisse originally sought out our gym for Krav Maga training. However, after her first CrossFit and Yoga class, she immediately became a dedicated “Trifecta” warrior! This incredible athlete was a standout student in Krav Maga, with fierce fighting spirit, crisp technique, and remarkable endurance during the Yellow Belt Test. In the gym, Denisse has made awesome progress in all the CrossFit movements, and her mobility through the Yoga program has also been a huge achievement. What we love most about this girl is her kind nature, great sense of humor, and constant smile. Denisse truly embodies the “Firebreather” philosophy of integrated mind, body, and Spirit. Congratulations Denisse on all your success, both inside and outside the gym!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga will be back in July for both Yellow and Orange Belt Series!

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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