MONDAY 150727

“SQT”

Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition. The last time this workout was completed in our gym was June 12, 2015.

Frahad AOW

Farhad is Athlete Of The Week

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Congratulations to Farhad on being recognized as Athlete Of The Week at CrossFit Amundson. Lovingly known in the gym as “The Lion”, Farhad is a loyal Athlete in the LIGHT workout and Yoga. In addition, Farhad is an avid “Fitness Outside The Box” enthusiast and competes at a high level in soccer. Farhad has extensive traditional Karate martial arts experience, and his Warrior-Spirit is always inspiring to behold. Both inside and outside the gym, Farhad exemplifies the character values of perseverance, determination, focus, faith and kindness. Congratulations Farhad on all your success and keep up the amazing work!

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

“Light Gone Bad!”

Complete 1:00 At Each Station. No rest between stations.

Wall Ball
Hurdle Jump or Box Step
Slam Ball
Sumo Deadlift High Pull
Burpee

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations and every repetition counts as a point. Rest up to 3:00 between rounds and then repeat!

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

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)

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Krav Maga Test Update

Phase A/B (6:15 Class Time) Monday, August 3, 2015, 6:15PM – 8:15PM.

Phase B/C (7:15 Class Time) Wednesday, August 5, 2015, 6:15PM – 8:15PM.

Note: If you are not able to make your assigned test date, you may test with the other scheduled test. 

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