16 November 2019

16 November 2019

SATURDAY & SUNDAY 191116 Please join us on Saturday from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. Jamie gets a 10lb. Strict Weighted Pull-up! _______________

Saturday

16 November 2019

Please join us on Saturday from 10:00AM to 11:00AM for the FREE CrossFit Amundson Community Workout. 

15 November 2019

15 November 2019

FRIDAY 191115 Evolution A: Three Rounds for Time, Double Under, 35 Repetitions (or 50 single jumps) 9 Dumbbell or Kettlebell Thrusters, (35lb. / 25lb.) 6 Chest to Bar Pull-ups Rest as needed then, Evolution B: Every 2:00 for 14:00 (7 Rounds) 1 Power Clean, 2 Front...

15 November 2019

Evolution A:

Three Rounds for Time,

Double Under, 35 Repetitions (or 50 single jumps)
9 Dumbbell or Kettlebell Thrusters, (35lb. / 25lb.)
6 Chest to Bar Pull-ups

Rest as needed then,

Evolution B:

Every 2:00 for 14:00 (7 Rounds)

1 Power Clean,
2 Front Squats
3 Shoulder to Overhead
2 Front Squats
1 Deadlift Descent to Floor (10 second)

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14 November 2019

14 November 2019

THURSDAY 191114 Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots (20lb. / 16lb.) 1 minute of kettlebell sumo deadlift high pulls (75lb. / 53lb.) 1 minute of box jumps (20′ men and women) 1 minute of dumbbell push presses (35lb. / 25lb.) 1 minute...

14 November 2019

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots (20lb. / 16lb.)
1 minute of kettlebell sumo deadlift high pulls (75lb. / 53lb.)
1 minute of box jumps (20′ men and women)
1 minute of dumbbell push presses (35lb. / 25lb.)
1 minute of assault bike (calories)
Rest 1 minute (or more depending on class size)

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13 November 2019

13 November 2019

WEDNESDAY 191113 Evolution A: As Many Repetitions As Possible in 1:00 or Toes to Bar Rest as needed then, Evolution B: For Time: Run 800 Meters (Floral Loop) Deadlift, 12 Repetitions (275lb. / 155lb.) Run 400 Meters Deadlift, 9 Repetitions Run 200 Meters (Bus Stop)...

13 November 2019

Evolution A:

As Many Repetitions As Possible in 1:00 or Toes to Bar

Rest as needed then,

Evolution B:

For Time:

Run 800 Meters (Floral Loop)
Deadlift, 12 Repetitions (275lb. / 155lb.)
Run 400 Meters
Deadlift, 9 Repetitions
Run 200 Meters (Bus Stop)
Deadlift, 6 Repetitions

Rest as needed then,

Evolution C:

As Many Repetitions As Possible in 1:00 or Toes to Bar

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12 November 2019

Hang Squat Clean 5,3,1,1,1 (Work up to a 1RM)

Rest as needed then,

“Jackie”

Row 1,000 Meters
Thruster, 50 Repetitions (45lb. / 35lb.) 
Pull-up, 30 Repetitions 

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12 November 2019

12 November 2019

TUESDAY 191112 Hang Squat Clean 5,3,1,1,1 (Work up to a 1RM) Rest as needed then, "Jackie" Row 1,000 Meters Thruster, 50 Repetitions (45lb. / 35lb.) Pull-up, 30 Repetitions Note: How many people can achieve a bodyweight 1RM Hang Squat Clean and then complete Rx'...

09 November 2019

09 November 2019

VETERANS DAY WEEKEND SCHEDULE Please join us today for our FREE Community Workout from 10:00AM to 11:00AM. Today's session will be with Coach, and it's going to be a good one! Please note that our gym will be closed on Monday, November 11, 2019 in honor of Veterans...

09 November 2019

Join us on Saturday for our FREE Community Workout from 10:00AM to 11:00AM. Please note that our gym will be closed on Monday, November 11, in honor of Veterans Day.

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