MONDAY 170501

“Got Speed?”

Five Rounds, Each Individually Timed:

Concept2 Row, 100 Meter Sprint
Rest up to 90 Seconds between Efforts

Rest as needed then,

Five Rounds, Each Individually Timed:
Double Under, 50 Repetitions (Or 100 Single Jumps)
Rest up to 90 Seconds between Efforts

Note: Todays workout is all about developing speed, coordination, accuracy and agility. This is intended to be an intense day of training, with relatively low impact on the body. We’ve got some big workouts in store for us this week!

Jim is Athlete Of The Week

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Congratulations to Jim who was recognized as Athlete Of The Week. June will mark Jim’s fifth year of training at CrossFit Amundson! A few months before the gym formally opened, Jim noticed there was paper on the windows, and it appeared someone was inside. That person was Coach, who was painting, laying out matting, and setting up the gym! Jim and Coach immediately became friends, and he rest is history! Jim is respected as one of the best Concept2 Rowers in the gym, and an Athlete who trains hard in the gym to be of greater service to others as a Fire Captain. Jim is always quick with a kind word and has an incredible sense of humor. A natural leader, Jim is the kind of guy you feel compelled to follow and learn from. Congratulations Jim on all your success, both inside and outside the gym, and thank you for your service in our community.

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Krav Maga Yellow Belt Test Update

Attention Krav Maga Yellow Belt students: The official Yellow Belt Test has been scheduled for Wednesday, June 14, 2017, from 6PM to approximately 8PM, followed by a Belt Ceremony at 8:30. Family and friends are welcome to attend this monumental night of testing, challenge, and accomplishment.

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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