MONDAY 121029

10 Rounds for Time of:

Deadlift 135lb. 15 Repetitions
15 Push-ups

Note: Maximum weight to be used on this WOD is 135lb. Scale the weight lower as deemed appropriate.

Cory Demers receives the Warrior Spirit Award from Greg Amundson


The CrossFit Amundson Endurance WOD is tomorrow at 1:00 PM. We will be meeting at the gym. WOD will be 4 Rounds of 1K Row x 1K Run.


Thursday, November 1, 2012, all morning classes, including the Advanced Class, will be at the famous wood stairs in Aptos. Directions are available at the gym. We will be doing a total of 5 sprints up the stairs. The training session will include a review of stair running technique. The 12:00 PM and all other afternoon classes will be back at the gym for the Wendler series. We recommend everyone conduct a double-day of training on Thursday with the stair sprints in the morning and Wendler in the afternoon.