13 May 2012

May 12th, 2012

Sunday

REST DAY


_______________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The websitewww.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visitCrossFitAmundson.com/SantaCruz and Krav Maga Santa Cruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.


SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

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12 May 2012

May 11th, 2012

Saturday

OPEN GYM


_______________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The websitewww.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visitCrossFitAmundson.com/SantaCruz and Krav Maga Santa Cruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.


SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

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11 May 2012

May 10th, 2012

Friday

WOD

Complete for time:
21-15-9 Thrusters (M: 95 lbs, W: 65 lbs)
400-400-400 Meter Run


_______________

Krav Maga Santa Cruz

_________________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The websitewww.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visitCrossFitAmundson.com/SantaCruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.


SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

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10 May 2012

May 9th, 2012

Thursday

WOD

Complete for time:
Three rounds of:
7 Deadlifts (M: 345 lbs, W: 225 lbs)
7 Muscle-ups (Might have to sub bar muscle-ups if we don’t get rings up in time)

then,

Three rounds of:
21 Wall ball shots (M: 20 lbs, W: 14 lb ball to 10′ for both M & F)
21 Toes-to-bar

then,

100-foot Farmer carry (M: 200 lbs, W: 140 lbs on a barbell)
28 Burpee box jumps (M: 24″, W: 20″ box)
100-foot Farmer carry (M: 200 lbs, W: 140 lbs on a barbell)
3 Muscle-ups

Time Cap: 17 min


_________________

Krav Maga Santa Cruz

_________________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The websitewww.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visitCrossFitAmundson.com/SantaCruz and Krav Maga Santa Cruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.


SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

Comments off

9 May 2012

May 8th, 2012

Wednesday

WOD

Complete AMRAP in 15 Minutes of:
200 Meter Run
5 Man-Makers
1 Rope Climb


_______________

“The Rope Climb” with Greg Amundson – video [wmv] [mov]

_______________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The websitewww.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visitCrossFitAmundson.com/SantaCruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.


SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

Comments off

8 May 2012

May 7th, 2012

Tuesday

WOD

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.


________________

CROSSFIT IMPERIAL VALLEY – NAME & WEBSITE UPDATE!

Beginning Monday, May 14, 2012, our gym at 505 Industry Way, currently known as CrossFit Amundson, will undergo a name change to “CrossFit Imperial Valley”. On this same day, our dedicated gym website will be www.CrossFitImperialValley.com.

CrossFit Amundson will be re-opening in Santa Cruz, CA., in June, 2012. The website www.CrossFitAmundson.com will remain active and will be dedicated to this new gym in Santa Cruz. For information on the new gym project in Santa Cruz, please visit CrossFitAmundson.com/SantaCruz.

Both gym websites will have an “archive” feature which will retain all of the historical posts from the current CrossFit Amundson website. Every post, from the very first blog from the garage-gym on Morningside Court, will be available in the archive.

Please plan on both sites being down for updates on Saturday, May 12th and Sunday, May 13th.

_______________

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

7 May 2012

May 6th, 2012

Monday

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power cleans (M: 135 lbs, W: 95 lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles


_______________

NEW ADDED CLASS TIMES
EFFECTIVE TODAY!

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

6 May 2012

May 5th, 2012

Sunday

REST DAY


_______________

NEW ADDED CLASS TIMES
Starting, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

Comments off

5 May 2012

May 4th, 2012

Saturday

FREE COMMUNITY WOD/OPEN GYM

8:00 AM


_______________

NEW ADDED CLASS TIMES
Starting May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.

4 May 2012

May 3rd, 2012

Friday

WOD

Complete 7 rounds for time of:
7 Deadlift (M: 225 lbs, W: 155 lbs)
7 Ring Dips

CF Santa Cruz Central


_______________

FREE COMMUNITY WOD/OPEN GYM
This Saturday, May 5, 2012
8:00 AM


NEW ADDED CLASS TIMES
Starting, May 7, 2012

Monday, Wednesday, & Friday
5:00 AM
3:00 PM

SUMMER GYM SPECIALS
May 14 – June 18, 2012

2-for-1 Group Fundamentals: $50 per person ($100 total)
For a limited time, two new athletes can join the two week Group Fundamentals class for the price of one!
Begin classes on any Monday between May 14th and June 18th, 2012 to receive the discount.
Both athletes must sign up at the same time.

Kickboxing Special: 3 Private Introductory Classes for $100
Traditional Muay Thai Kickboxing taught by an experienced martial arts enthusiast.
This intro class is required to joining regular kickboxing classes. Usually valued at $150.