MONDAY 131230

One Minute “On” followed by One Minute “Off” for 20:00 of,

As Many Repetitions As Possible of Ground to Overhead

Note: Advanced male weight is 135lb. and Advanced female weight is 95lb. Total repetitions at the end of the workout for your score. Who can complete 100 or more repetitions using the advanced weight for this workout? Any means of achieving the Ground to Overhead is acceptable including Clean and Jerk, Snatch, Clean and Split Jerk, Clean and Press, Clean and Thruster, etc.

Sammy gets her first Dead-Hang Pull-up!

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Samantha “Sammy” Martin is a woman of immense dedication, willpower and determination. After she set a personal goal of achieving a Dead-Hang Pull-up, nothing could stand in her way. Sammy is a testimony to the power of goal-setting and hard work. Congratulation Sammy on your accomplishment – we love you girl!

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New Years Eve Holiday Schedule: Please note that December 31, 2013, we will have open gym from 8:00 AM until 12:00 PM. From 12:00 to 1:00 PM, join us for the final group workout of 2013! This workout will be coached by Greg Amundson and will be open to the public. Please feel free to bring family and friends to celebrate your fitness accomplishments during the past year of training. The gym will be closed all day on January 1, 2014. We will return to a regular class schedule on January 2, 2014.

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Beginning on Monday, January 6, 2014, our 7:00 PM class will be absorbed into our 6:00 PM class. On Tuesday and Thursday from 7:00 to 8:00 PM and Saturday at 9:00 AM, we will be offering our new “Amundson Boot Camp” and Foundations Training. This class is free for current CrossFit Amundson members and $69.00 for new Athletes. The focus of the class will be learning the foundational CrossFit skills under light to moderate levels of intensity. This is the perfect class for people interested in getting started with CrossFit, or for current members interested in refining their technique.

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