5 Individually Timed Sprint Rounds of:
15 Calorie Row
15 Wall Ball Shots
Rest as needed then,
Tabata Kettlebell Swing
Note: Use today as a “Welcome Back” workout, following last weeks super challenging programming and outdoor endurance sessions. Keep the weight light on the Kettlebell Swing, men use up to 35lb. and women up to 25lb. Wall Ball weight is up to 20lb. for men and 14lb. for women. Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was June 5, 2014, and it’s back by popular demand!
Britain is Athlete of The Week
On behalf of all the Athletes at CrossFit Amundson, congratulations to Britain on being recognized as Athlete of The Week. Britain is respected in the gym for his incredible work capacity, warrior spirit, determination, and sincere encouragement for his fellow competitors. Britain frequently posts some of the fastest workout times, yet is humble about his success and is always eager to improve his performances. Britain also participates in the CrossFit Amundson Yoga and Mobility Program, and his practice has noticeably improved. Outside the gym, Britain is a devoted husband and father, and an active part of his Church. The success of our Memorial Day Murph and Fourth of July events are largely due to Britain’s leadership, organization and awesome cooking skills. Congratulations Britain!
Run – Swim – Run (GnaRSR) Announcement
Monday, August 11, 2014, is the exciting and challenging Santa Cruz GnaRSR from Santa Cruz to Capitola. CrossFit Amundson has won the Team Competition two years in a row, and our goal for 2014 is to send two teams of 7 successfully through the race. Team I will be captained by Greg Amundson and is recommended for people who have competed in the GnaRSR in the past. Team II will be captained by LeeAnn Bowden and is the perfect team for first time racers.
In preparation for the official race, this Tuesday, July 29, 2014, we are having a practice Run – Swim – Run event from 38th Avenue to the Cement Ship in Aptos. The team captain for the practice race will be “Lifeguard Eddie” and is open to all levels. Wetsuits are highly recommended. The gym will be buying breakfast at Silver Spur for everyone who completes the practice race. Be sure to sign up at HQ for accountability.
If you are signed up for the official GnRSR event, be sure to register HERE as a Team Member on CrossFit Amundson. Any questions, please check with Greg.