"I am stoked to have been able to attend this. It was the greatest affirmation of what has been cultivated in my own heart and mind, and what I have been trying to cultivate in the hearts and minds of my clients. CrossFit can and has changed fitness and the perspective of what is humanly possible, but I believe that the changes that matter are the ones we can’t see, and it made me so excited to see this message put out there so effectively. The seminar was great. The presentation so genuine. Greg, I see you just have so much love for the people around you, and that is what inspires me most of all! I am honored to know you. Thank you for leading by example."

— Kallista Pappas CrossFit Games Competitor

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21 November 2018


Evolution A:
On a 7:00 Running  Clock,
Run 600 Meters (Speed Bump on 35th)
As Many Rounds and Repetitions As Possible of,
5 Pull-ups
10 Push-ups
15 Squats

Rest as needed then,

Evolution B:
On a 7:00 Running Clock,
Run 600 Meters (Speed Bump on 35th)
As Many Rounds and Repetitions As Possible of,
Push-Jerk, 5 Repetitions
Hang Power Clean, 10 Repetitions
Deadlift, 15 Repetitions

Note: This is a solid session, and a great way to get ready for that Thanksgiving day meal! Prescribed barbell weight for men is 95lb., and women is 65lb. How many Athletes can achieve 5 or more rounds of both Evolution A and B? Reminder there is ONLY a 6AM and 8AM workout today!

Happy Thanksgiving!


Thanksgiving Holiday Schedule

Please note our gym will be closed on Thursday and Friday for the Thanksgiving holiday. May this time with your family and friends be blessed! The next workout is Saturday at 10AM.


20 November 2018

TUESDAY 181120

Three Rounds for Time:

Dumbbell Snatch, 21 Repetitions (Right Arm)
Dumbbell Snatch, 21 Repetitions (Left Arm)
Toes to Bar, 21 Repetitions
Dumbbell Snatch, 15 Repetitions (Right Arm)
Dumbbell Snatch, 15 Repetitions (Right Arm)
Toes to Bar, 15 Repetitions
Dumbbell Snatch, 9 Repetitions (Right Arm)
Dumbbell Snatch, 9 Repetitions (Right Arm)
Toes to Bar, 9 Repetitions

Rest as needed then,

100 Double Unders for Time (Or 90 Second Double Under AMRAP)

Note: We will review the Dumbbell Snatch in each class. One head of the Dumbbell must touch the ground at the start of each repetition. Mens weight is up to 50lb. and women’s weight is up to 35lb. Scaling options will be discussed in the gym.

Strong Work!


Tuesday Special Programs 

Bag Class (5:15PM – 6PM – At HQ Tonight!)

Warrior Yoga – (6PM – 7PM at Krav Maga / Pleasure Point Yoga Building II)


19 November 2018

MONDAY 181119

Complete Five Rounds:

On a 2:00 Running Clock,
Concept2 Row, 15 Calories
Max Strict Pull-ups

Rest up to 2:00 between rounds.

Note: We are breaking in our new Pull-up bars today! The key to todays session is the word “strict.” No kipping allowed! We are developing strength in the back, shoulder, and biceps. Use a band if necessary. Athletes can come on and off the bar as many times as required in order to maximize their total repetitions.


Holiday Week At A Glance

Tuesday: Bag Class (At HQ This Week!) and Warrior Yoga (At Krav Maga)

Wednesday: 6AM & 8AM Class (Gym Closes at 9AM)

Thursday & Friday – Gym Closed – Happy Thanksgiving

Saturday: Free community workout with Greg Amundson




17 November 2018


Please join Greg Amundson today from 10AM – 11AM for the CrossFit Amundson FREE community workout!

Bridey gets her first Rope Climb!


16 November 2018

FRIDAY 181116

Four Rounds for Time:

Run 800 Meters (Floral Loop)
5 Rope Climbs
50 Hand Release Push-ups

Note: Today’s session is a slightly modified version of the CrossFit Hero Workout “RJ” – and it’s a good one! We are going to put our two new Rope Climb stations to use today! There will be a 30 minute time cap on todays session, and Rope Climb modifications will be taught in each class.

Coach on “Spiritual Work” for the Watsonville AmeriCorps Chapter


Friday Special Programs

8AM – 9AM – CrossFit Strength and Olympic Lifting


15 November 2018


“Double the Helen”

Three Rounds For Time:
50 Double Unders (or 100 Single Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups

Rest as needed then,

Tempo Deadlift, 3-3-3-3-3 Repetitions (5 Second Descent)

Note: Today we are looking for a sharp contrast between the speed and power of “Helen” and the slow, methodical strength training in the Deadlift. Remember, on the Deadlift Tempo, the minimum descent time is 5 seconds – if you can take longer, do it! Try to increase weight each round, with the most weight possible while maintaining the tempo on your last set of 3 repetitions.


Thanksgiving Holiday Schedule Update

Wednesday, October 21 – 6AM & 8AM (Gym closes at 9AM – Keyholder Only)

Thursday & Friday, October 22 & 23 – Gym Closed – Happy Thanksgiving!

Saturday, October 24 – 10AM Free Community Workout



14 November 2018


UPDATE: 5PM Class is CANCELLED today due to instillation of new Pull-up bars and Rope Climb stations! 

For Time:

Hang Power Clean, 22 Repetitions (95lb. / 65lb.)
Front Rack Barbell Lunge, 22 Repetitions (21 Each Leg)
200 Meter Run (Bus Stop)
Hang Power Clean, 16 Repetitions
Front Rack Barbell Lunge, 16 Repetitions
400 Meter Run
Hang Power Clean, 10 Repetitions
Front Rack Barbell Lunge, 10 Repetitions
600 Meter Run (Speed Bump on 35th Avenue)

Note: Todays session comes from our friends at CrossFit Aptos, and it’s a good one! We will review the points of performance on the Front Rack Lunge in class.

Shane is a Warrior!


13 November 2018

TUESDAY 181113

“3-2-1 Battle Stations”

3:00 AMRAP – Maximum Calories, Concept2 Row
Rest as needed then,
2:00 AMRAP – Maximum Power Cleans (135lb. / 95lb.)
Rest as needed then,
1:00 AMRAP – Maximum Pull-ups

Note: Class size permitting, we will rotate through today’s session in the order prescribed above. Originally programmed by Coach Glassman, there was a 1:00 rest between each station. The goal for the 6AM class in 2013 was 75 + calories, 40 + power cleans, and 20 + pull-ups. Be prepared for a “sprint round” of one of these stations at a reduced time.

Team Courage


Tuesday Special Programs 

5:15PM – 6PM – Bag Class

6PM – 7PM – Warrior Yoga


12 November 2018

MONDAY 181112 (Veterans Day Observed)

Join us today from 12PM until TBD for a very special Veterans Day rendition of the famous hero workout “Murph”. All other classes will be cancelled today.

Team Courage – 35,393 Burpees in 24 Hours


“Team Courage” set a new world record by achieving 35,393 Burpees by a mixed team (3 men and 3 women – 1 team member working at a time) in 24 hours. Even more important than the record is the incredible amount of financial donations to the Courage Foundation, all of which will be used to support programs to treat veterans with Post Traumatic Stress. Hooyah!


10 November 2018


Please note our gym will be closed on Saturday and Sunday. Join Coach and Josh Mantz on Monday, November 12, 2018, for a very special Veterans Day workout! Did you know over half of our gym athletes are either current or former military, and also have served in local Law Enforcement and Firefighter Departments? Be sure to say “Thank You!” to a Veteran this weekend, and all those people who serve and protect our community.



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