21-15-9 reps of:
Rest 5 minutes then,
Tabata Dumbell Thruster
Note: Modifications can include elevated Push-up and Bar Dip. Weight on the Thruster is 15lb to 35lb. What is the effect on the leg and arm during the Thruster, after finishing JT? This is a great workout!
Dawn Kernz – Friend, Teacher and one Awesome Athlete!
Dawn walked into CrossFit Amundson in early July, 2012, and inquired about joining our gym. Dawn told Greg Amundson, “I’m not sure if CrossFit is for me.” After six months of training, Dawn has undergone an incredible transformation. Her strength has tripled, her endurance during challenging running workouts inspires everyone in the gym, and her command of the more technical CrossFit skills improves daily. Dawn and her dog “Peanut” have become a huge part of the CrossFit Amundson family. Dawn has a smile on her face each day, she encourages others, and she is a joy to spend time with. Keep up the great work Dawn!
Reminder that the last class of the day is from 4:30 to 5:30 PM. Have a great New Years Eve!
Greg Amundson’s book Your Wife is NOT Your Sister has now sold over one-thousand copies!
“If you are in a relationship or hope to enhance your existing relationship this should be required reading. I’ve known Greg as a stellar athlete and stand up guy. Like many of us, he suffered the painful reality of divorce. As a result he took the hard lesson but turned it into a productive outcome ~ this writing. It’s a quick read with valuable summary sections at the conclusion of each chapter. These should be highlighted and used for reference on an ongoing basis. Thank you Greg Amundson for your work and helping others improve their relationship skills.” – Coach Michael Rutherford (as reviewed on Amazon.com)