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

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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.

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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.

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