Wellness Lecture Series
CrossFit Mobility Class Now Available!
CrossFit Amundson Kids Program
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Free Weekly Workout
30 January 2017
Wendler Strength Series for Thruster (Week 1 – Add 10lb.)
Rest as needed then,
Complete Two Rounds (rest as needed between rounds)
On a 3:00 Running Clock,
Concept 2 Row, 400 Meters (men) 300 Meters (women)
21 Kettlebell Goblet Squats (53lb. / 35lb.)
15 Hand Release Push-ups
Pull-up, As Many Repetitions As Possible
Note: On the AMRAP workout, rest approximately three minutes between rounds. Your score each round is the total number of Pull-ups achieved. Keep in mind this is a super challenging program, and just getting to the Pull-up is a great accomplishment! Advanced athletes up for a real challenge can increase the Kettlebell weight to 73lb. / 53lb.
Adrian is Athlete Of The Week!
Congratulations to Adrian who was recognized as Athlete Of The Week at CrossFit Amundson. Since joining our gym, Adrian has been a force of encouragement, inspiration, determination, and faith for his peers and training partners. This guy is motivated, and his success in the workouts has been awesome to behold. Many of our athletes who attend Twin Lakes Church in Aptos, immediately recognized Adrian from leading worship and his encouraging ministry. Adrian is a real testimony to the power of consistency and goal setting, and an integrated training program. Keep your eye on Adrian as the year progresses, he is quickly progressing and will soon be a top contender in the gym! Congratulations Adrian on all your success, both inside and outside the gym, and keep up the amazing work!
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)
Krav Maga (Class VII from 6:00 PM – 6:45 PM at Krav Maga)
Upcoming Important Dates
Thursday, February 2, from 5:30PM to 7:00PM, Greg Amundson will be giving a FREE workshop on the principles from his new book Firebreather Fitness. Copies of Greg’s book will be available for sale at the event. The primary topic will be life purpose awareness, goal setting, and the power of the micro-goal. Super important for New Years resolutions!
Wednesday, February 8, from 5PM – TBD – Krav Maga Long Gun A & B Test.
Your Wife is Not Your Sister
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training. “I’m leaving on a jet plane. Don’t know … .” Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!” I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12. Click here for a Free PDF Download of the full article