WEDNESDAY 170628

Station Rotation at Krav Maga

One Minute “On” Followed by One Minute “Off”  (1 Round)
Immediately Followed by,
30 Seconds “On” and 30 Seconds “Off” (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Parallel Bar Pass Throughs

Rest as needed then at HQ,

Push Jerk, 5,5,5,5,5 Repetitions (Tempo Descent – See Note Below)

Note: Today we are utilizing our “overload” and “tempo” principles to develop crisp Jerk technique and immense upper body strength. All barbells will begin and end from the floor. After a clean, athletes will Push Jerk the load overhead, then STRICTLY lower the bar over a 5 second descent. Repeat this process for the required repetitions.

 

Old School! (Summer 2012)

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Sign Up Now Available at HQ!)

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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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July 4th Holiday Weekend Hours

Please note our gym will be closed on Sunday, July 2 through Tuesday, July 4. We resume regular class scheduling on Wednesday, July 5, at 6:00AM. Enjoy the extended weekend in beautiful Santa Cruz!

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