FRIDAY 141128

Our gym is open today for Open Gym from 10:00 AM to 5:00 PM. A CrossFit Amundson trainer will be available to help with your fitness goals. If you are up for a post-Thanksgiving workout, try this challenge:

Friday Challenge Workout Of The Day (WOD)

For Time:

30 Back Squats
25 Burpees
20 Ground to Overhead
25 Burpees
30 Back Squats

Note: Weight for men is up to 135lb. and women 95lb. The weight will be starting from the ground. Front Squat will also be a “Rx’d” modification for this workout. This workout comes from CrossFit 1850, which is a CrossFit Law Enforcement Affiliate at Oregon City Police Department, Oregon, the same Affiliate featured in today’s video. This workout was last completed in our gym on June 27, 2014, during CrossFit Amundson Law Enforcement Week.

AffiliatCupTeam

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How CrossFit Saved Oregon City Police Department” – CrossFit Journal [video]

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Coaches Corner” with Greg Amundson – Principles of Alignment

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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From this weeks “Coaches Corner”

A spiritual practice means to align our principles with our actions. We create alignment in our life by continually adjusting our thoughts, words and actions to be consistent with our principles.

Honor. Integrity. Courage. Perseverance. Commitment. Loving-Kindness. Faith.

This is the way of a Warrior of Light.

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