MONDAY 151026


Complete 5 Rounds for Time of,

Run 200 Meters
8 Burpees
6 Power Snatches (95lb. / 65lb.)
4 Squat Cleans (95lb. / 65lb.)

Note: Todays “Thriller” is a modified version of the Masters Series Throwdown Event #6. Registered Throwdown Series Athletes are encouraged to utilize Open Gym for their official attempt of this workout. We will begin each class with a review of todays Barbell skills.


Amy is Athlete Of The Week!


Congratulations to Amy Suzuki who was recognized as Athlete Of The Week at CrossFit Amundson. Amy is an absolute power-house with a Barbell, and consistently set the gym-record during the Masters Series Throwdown Series competition workouts. Amy and her husband Ken both exemplify the character values of faith and service, Amy through her work as a Nurse and Ken as a Firefighter. Inside the gym, Amy is appreciated for her warrior-spirit, “can do” attitude, and encouragement of her fellow Athletes. Congratulations Amy on your accomplishments, and keep up the inspiring work!


Good luck and safe travels to Greg Amundson who will be speaking at the 2015 International Association of Chiefs of Police conference in Chicago, IL the next two days.


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.

Light WOD (5:00 PM – 6:00 PM at HQ)

Complete 5 Rounds for Time:

Run 200 Meters (or 1:00 Assault Bike or 50 Weighted Jumps)
8 Burpees
16 Kettlebell Swings (35lb. / 25lb.)
8 Pull-ups

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga  Note: Please note Krav Maga is cancelled tonight. 


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