FRIDAY 171229

CrossFit Hero Workout Friday!

Del

For Time:
25 Burpees (at HQ)
Run 400 meters with 20lb. (Medicine Ball, Slam Ball, Kettlebell, etc.)
25 Chest to Bar Pull-ups (at Krav Maga)
Run 400 meters with 20lb. (Medicine Ball, Slam Ball, Kettlebell, etc.)
25 Shoulder to Overhead (at HQ – 95lb. / 65lb.)
Run 400 meters with 20lb. (Medicine Ball, Slam Ball, Kettlebell, etc.)
25 Chest-to-bar pull-ups (at Krav Maga)
Run 400 meters with 20lb. (Medicine Ball, Slam Ball, Kettlebell, etc.)
25 Burpees (at HQ)

Note: Running Routes will be briefed at HQ.

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

The CrossFit Amundson Nutrition Challenge Starts January 1, 2018!

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Friday Special Programs

8:00 AM – 9:00 AM (Strength and Olympic Lifting)

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Starting in January, we are encouraging our Athletes to participate in a 30 day Nutrition Challenge. Here are the gyms recommendations:

  • Men drink 1 gallon of fresh water a day
  • Women 1/2 to 2/3 gallon of fresh water a day
  • Three “Zone Friendly” meals a day
  • 7-8 Hours of Sleep a night
  • Focus on Positive Mental Attitude (repetition of affirmation, Scripture, mantra, etc.)
  • Exercise 4 – 5 days a week
  • Increase consumption of fruits and vegetables (consider a smoothie!)
  • Eliminate sugar and “toxins” (alcohol, refined carbohydrate, negative thoughts, etc.)

To support your effort, we recommend reviewing the following resources:

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