FRIDAY 170630

Station Rotation at Krav Maga:

One Minute “On” Followed by One Minute “Off”  (1 Round)
Immediately Followed by,
30 Seconds “On” and 30 Seconds “Off” (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Slam Ball (45lb. / 30lb.)

Rest as needed than at HQ,

Evolution One:
For Time,
Row 15 Calories
Burpee Over Rower, 15 Repetitions

Rest as needed then,

Evolution Two:
For Time,
Run 400 Meters
Wallball Shots, 30 Repetitions (30lb. / 14lb.)

Rest as needed then,

Evolution Three:
For Time,
Double Under, 100 Repetitions
Rope Climb, 3 Accents

Note: Athletes can rotate through the Evolutions in any order they choose. Hit each evolution fast and hard, with a goal of 3:00 or less for completion of each.

Pleasure Point Street Fair Pull-up Challenge!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at HQ and Krav Maga)

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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July 4th Holiday Weekend Hours

Please note our gym will be closed on Sunday, July 2 through Tuesday, July 4. We resume regular class scheduling on Wednesday, July 5, at 6:00AM. Enjoy the extended weekend in beautiful Santa Cruz!

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