MONDAY 151026

“Thriller”

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 AOW

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. 

_______________