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"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

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17 July 2018

TUESDAY 180717

As Many Rounds As Possible In 5:00 of,

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

As Many Rounds As Possible In 3:00 of,

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

One Round For Time:

Power Clean, 6 Repetitions (155lb. / 95lb.)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Note: Today’s training session comes from a famous “CAMP” training methodology and is based on the famous CrossFit workout “The Chief”. Note the increase in the usual men’s Rx’ weight today. We will record “scores” from all three evolutions. This is a great and fast-paced workout!

Thoughts Become Things

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The cause of effects are your thoughts.

In other words, the outer world will always be the final outcome that was first created within your mind. The cause is within you; therefore the effect is outside of you. In order to change the effects of your life, you first need to change their cause.

The key principle is that your thoughts achieve their greatest potential when they are focused on God. This is why Jesus Christ said, “Seek first the Kingdom of God (the ‘Ultimate Cause’) and everything else (the ‘effects’ you desire) will be added to you” (Matthew 6:33). A leap in consciousness takes place when you realize that your thoughts really do become things!

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Tuesday Special Programs 

Bag Class (8 Rounds – 5:15PM – 6:00PM)

Warrior Yoga (6:00PM – 7:00PM)

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16 July 2018

MONDAY 180716

“Forty-Six”

Three Rounds for Time:
6 Front Squats (at HQ – 135lb. / 95lb.)
Run 200 Meters (To Krav Maga)
18 Toes to Bar
12 Burpees
10 Pull-ups
Run 200 Meters (to HQ)

Cash out with a 400 Meter Farmers Carry (Up to 53lb. men / 35lb. women)

Note: Today’s workout comes from the epic partner workout on Saturday, July 15. How many people can “Rx” todays session (including the Farmers Carry) in 15:00 or less?

Building Character – CrossFit Amundson Style!

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Week At A Glance

Tuesday: Bag Class and Yoga (8 x Rounds)

Wednesday: Krav Maga

Thursday: Combined Bag Class and Yoga (5:15 – 6:15)

Friday: Strength Training and Olympic Lifting

Saturday: Free Community Workout

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14 July 2018

SATURDAY & SUNDAY 180714

Please join us from in celebration of a combined 6 year birthday celebration for our gym and Coach’s 40th birthday. The celebration will include great food and an all-levels workout from 12PM to 2PM. There is no 10AM workout today.

3-2-1 Party!

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13 July 2018

FRIDAY 180713

Ten Rounds for Time of:
Deadlift, 15 Repetitions (135lb. / 95lb.)
15 Hand Release Push-ups

Cash out with one set of maximum repetition Pull-ups

Note: This is from the archives of Greg Amundson’s training journal, programmed for the original “Team Six” athletes by Coach Glassman, the founder of CrossFit, circa April 2003. The “gold standard” on this workout was 10:00 or less. Maintain strict adherence to range of motion on the Push-up, ensuring you body moves as a single unit. Compare todays effort to April 20, 2017, and March 21, 2018.

Coach and David Millar – Mat Installation Day, June 2012

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Please note the 8AM Class is Cancelled today.

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12 July 2018

THURSDAY 180712

Threshold Mash-up Training!

Complete As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
Complete As Many Repetitions As Possible in 1:00 of Kettlebell Swing
Rest 1:00
Complete As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and calculate 40% of your maximum threshold then,

On a 12:00 Running Clock (4 Rounds Each Station)
Minute One: Double Under
Minute Two: Kettlebell Swing
Minute Three: Toes to Bar

Note: Our famous Threshold Mash-up Training is absolutely awesome and is a potent training stimulus. The key is to push yourself as hard as possible during the initial “Test” of your maximum capacity. Speed rope or weighted rope single unders will be a modification today.

Save The Date!

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This Saturday, July 14, from 12PM to 2PM is our gyms “6 Year Old Birthday” and Coach’s 40th birthday celebration. The epic workout will start at approximately 12PM followed by lunch. Any questions, please check with Britain! Side dishes to share are always a welcomed addition.

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Thursday Special Programs

5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga

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11 July 2018

WEDNESDAY 180711

“Daniel”

Run 800 Meters
50 Pull-ups (at Krav Maga)
Run 100 Meters (to HQ)
Thruster, 21 Repetitions (at HQ – 95lb. / 65lb.)
Run 400 Meters
Thruster, 21 Repetitions (at HQ – 95lb. / 65lb.)
Run 800 Meters
50 Pull-ups (at Krav Maga)
Run 100 Meters (to HQ)
Done!

Note: Today’s session is the Hero Workout “Daniel”. Compare today’s score to March 30, 2018. This is a super challenging session! There will be a 30 minute time cap on the workout.

Today in CrossFit Amundson history ….

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On July 11, 2012, Santa Cruz County Sheriffs Office, Deputy Sheriff, Chris Hankes surprised Greg Amundson with the presentation of an American flag that was carried by Chris in reconnaissance operations during his recent overseas combat deployment. Chris has been part of the CrossFit Amundson family for several years and is deeply respected in our gym. The flag is now on display inside CrossFit Amundson and serves as a reminder of the bravery and sacrifice modern day warriors make for the American people on a daily basis.

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“Greg, I have been waiting a long time to give this to you. You had a huge impact on a lot of my guys. This is for you man, and everyone in your new gym.” Chris Hankes to Greg Amundson

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Wednesday Special Programs 

6:15PM – 7:00PM – Krav Maga (Combined Handgun and Long-gun Series

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10 July 2018

TUESDAY 180710

Evolution A:
“The Takedown”

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest as needed then,

“The Foot Pursuit”

One Round for Time:
Run 100 Meters (HQ to Krav)
24 Toes to Bar
Run 100 Meters
24 Deadlifts (225lb. / 155lb.)

Note: Todays workout comes from the World Police and Fire Games CrossFit Competition. On Evolution A, athletes will have 7 Minutes to determine their maximum complex weight. The first repetition can either be a Power of Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat.

CrossFit Amundson – Circa July 10, 2013 (Open for 1 Year)

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On todays date in July, 2013, our dearly beloved and sadly missed Private First Class Alejandro Cantu returned home from US Army Basic Combat Training, and surprised Coach when he unexpectedly walked into HQ wearing his uniform.

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Tuesday Special Programs 

Bag Class (8 Rounds – 5:15PM – 6:00PM)

Warrior Yoga (6:00PM – 7:00PM)

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08 July 2018

MONDAY 180708

Two Rounds For Time,

Ground to Overhead, 15 Repetitions (135lb. / 95lb.)
Run Floral Loop (800 Meters – Or Row 1K)
“Cindy” x 5 Rounds (At Krav Maga – 5 Pull-ups, 10 Push-ups, 15 Squats)

Note: Today we are “mashing up” for the second time two classic CrossFit workouts known as “Cindy” and “Grace”. The combination of Ground to Overhead with the gymnastic components of “Cindy” make for a potent session, especially when adding the 800 meter run (or row). How many people can Rx’ todays session (with the run) and bring it home in under 20 minutes? Following the second round, sprint to HQ for the final completion of the workout. This is a good on!

CrossFit Kettlebell Competition Winners!

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Congratulations to Jess (1st Place), Christina (2nd Place) and Adrian (3rd Place and Rx) on the CrossFit Amundson Kettlebell Competition!

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Week At A Glance

Tuesday: Bag Class and Yoga (8 x Rounds)

Wednesday: Krav Maga

Thursday: Combined Bag Class and Yoga (5:15 – 6:15)

Friday: Strength Training and Olympic Lifting & Ocean Swim

Saturday: Gym and Coach’s Workout & Birthday Celebration – 12PM – 2PM

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07 July 2018

SATURDAY & SUNDAY 180707

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout. The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! From 11:30AM to approximately 12:30PM, join us for the first annual CrossFit Amundson Kettlebell Competition! You can register at the event today. Please note NEXT SATURDAY there will be NO 10AM class. Instead, we invite everyone to join us in celebration of a combined 6 year birthday celebration for our gym and Coach’s 40th birthday. The celebration will include great food and an all-levels workout from 12PM to 2PM. 

Competition is TODAY! 11:30AM – 12:30PM

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06 July 2018

FRIDAY 180706

Bench Press, 5 x 5 Repetitions (Achieve a 5RM Load)

Rest as needed then,

Perform Two “Sprint Rounds” of this Triplet,

On a 3:00 Running Clock:

Run 400 Meters
21 Kettlebell Swings (53lb. / 35lb.)
As Many Repetitions As Possible of Toes to Bar

Note: This super challenging workout was created by Greg Amundson and Mark Divine during a training evolution at SEALFIT. The average total number of Toes to Bar completed by the SEALFIT Athletes and SEALFIT Coach’s was 70.

A Tough Crew!

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Friday Special Programs 

8AM – 9AM – CrossFit Olympic Lifting and Strength Training

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