"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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23 June 2018


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!



CrossFit Amundson’s first ever Kettlebell Competition is Saturday, July 7. Registration is free!


22 June 2018

FRIDAY 180622

Evolution A: (Barbell Starts on Ground)
Push-Jerk, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Push-Jerk, 1 minute (115lb. / 75lb.)
Rest 2 minutes
Push-Jerk, 1 minute (135lb. / 85lb.)

Rest as needed then,

Evolution B:

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swings (53lb. / 35lb.)

Rest 2:00 and determine your 50% Threshold percentage for each skill, then:

10:00 Running Clock (5 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Kettlebell Swing (50% Kettlebell Swing)

Note: For Evolution A, we will record data at each weight category. How many athletes can achieve 50 or more total repetitions? Evolution B is the “original mash-up” from Greg’s book Firebreather Fitness. The two-station mash-up gets super challenging! Compare your score to May 2, 2018.



Meet our athlete Brisa. She’s a US Army Soldier, mixed martial artist, her favorite CrossFit exercise is the rope climb, and her favorite workout are the CrossFit Amundson Mash-ups!


21 June 2018


For time:
8 Deadlifts (at HQ – 135lb. / 95lb.)
7 Hang Power Cleans
6 Front Squats
Run 100 Meters (to Krav Maga)
8 Strict Pull-ups (at Krav Maga)
7 Kipping Pull-ups
6 Chest to Bar Pull-ups
Run 100 Meters
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
Run 100 Meters
6 Strict Pull-ups
5 Kipping Pull-ups
4 Chest to Bar Pull-ups
Run 100 Meters
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Run 100 Meters
4 Strict Pull-ups
3 Kipping Pull-ups
2 Chest to Bar Pull-ups
Run 100 Meters

Note: On todays session, Athletes will use the same weight for all barbell skills for all rounds. Maintain adherence to the progression of Strict, Kipping then Chest to Bar (also kipping) Pull-ups. Advanced Athletes should set a goal of keeping all sets, including the Pull-up progression, consecutive.

Our 6AM Crew is STRONG!


Please note there will be a 4PM and a 5PM CrossFit class tonight. Bag Class and Yoga Class are cancelled.


20 June 2018


For time:
Dumbbell or Kettlebell Thruster, 30 Repetitions (See Note Below)
10 Burpees
800 Meter Run (Floral)
Thruster, 20 Repetitions
20 Burpees
400 Meter Run
Thruster, 10 Repetitions
30 Burpees
200 Meter Run

Note: Today we have another CrossFit HQ circa 2006 “Original Workout”. Use the same weight for all repetitions, and set a goal to keep all repetitions to single sets. Therefore, select a weight you can confidently keep in hand the entire time, yet that is also challenging.

Coach and his high school savior, Fred Clay


Twenty five years ago, as an eighth grade student in Stockton, CA., I was beat up and bullied by a high-schooler named Devon, a “Goliath” nearly twice my size and “meaner than the junkyard dog.” Needless to say, starting my freshman year in high school the following year was an emotional battle, and many days I was crippled by fear as Devon continued to single me out for harassment and bullying.

My saving grace was a senior football player named Fred, who took me under his wing and welcomed me into a group of friends who built up my much needed self-esteem, and gave me a renewed sense of personal safety. The year went by in a blur, and Fred graduated and left Stockton before I was able to thank him for the kindness he had shown me. However, I always remembered Fred, and prayed that someday and somehow, God would provide a way for me to express my gratitude to him.

Can you imagine the joy I felt, when by a “divine appointment” that only God could provide, I crossed paths with Fred in the middle of a busy parking lot on a random Thursday night in Santa Cruz? I gave Fred a big hug, and thanked him for the huge positive impact he had on my life. What’s most amazing about this story is that Fred said, “Man, I had no idea you were dealing with a bully, and that I was able to help in the manner that I did.”

As we navigate our journey through life, it’s important to understand that everyone is dealing with their own battles and challenges. It’s easy to focus on our differences, and it requires warrior-discipline to remember that we are all made in the image of our Creator.

The lesson learned is that everyone needs love, kindness, support, friendship, and encouragement. Thank you Fred – you are a champion in my life! ~ Greg Amundson


Wednesday Special Programs

Krav Maga (6:15PM – 7:15PM at Krav Maga – Handgun Series)


19 June 2018

TUESDAY 180619

“Power Training – CrossFit Style”

Power Cleans, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Power Cleans, 1 minute (115lb. / 75lb.)
Rest 2 minutes
Power Cleans, 1 minute (135lb. / 85lb.)
Rest 2 minutes
Power Cleans, 1 minute (165lb. / 95lb.)
Rest 2 minutes
Power Cleans, 1 minute (185lb. / 125lb.)
Rest 2 minutes
Power Cleans, 1 minute (205lb. / 135lb.)

Rest as needed then,

Farmers Carry, 400 Meters (Kettlebell)

Note:  On the Power Clean, try for max repetitions each round without dropping the barbell. We will record data from each round. On the Farmers Carry, use one hand, and stand still during any changeover. (No forward progress while changing hands.) Use max weight possible.

Henry is One-Hundred perfect, “KIDA”


Henry is one of our dedicated Bag Class and Krav Maga athletes, and his speed, power, technique, and accuracy is awesome to behold. Henry and his consistent training partner Brandon have made remarkable progress in Krav Maga, in particular their Handgun Defense series. Keep up the inspiring work Henry, and “KIDA!”


Tuesday Special Programs 

Bag Class (5:15PM – 6:00PM at Krav Maga)

Warrior Yoga (6:00PM – 7:00PM at Krav Maga)


18 June 2018

MONDAY 180618

Evolution A:
Shoulder Press, 5,5,5,5,5 Repetitions (at HQ)

Rest as needed then,

At Krav Maga,

Evolution B:
Complete 5 x  2:00 Minute Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Double Under (Score)

Note: In todays session, Athletes will begin with strength training at HQ. Athletes can either progressively add weight to their sets, or maintain one consistent load. On Evolution B, Athletes will “buy in” to the Double Under by completing two rounds of “Cindy”. (“Cindy” is 5 Pull-ups, 10 Push-ups and 15 Squats.) Your score each round is the total number of Double Unders completed. Advanced Athletes can substitute “Cindy” for 5 Handstand Push-ups, 10 Single Leg Squats and 15 Chest to Bar Pull-ups. Rest exactly 1:00 between rounds.

Cean is BACK!!!!


Congratulations and “Welcome Back!” to Cean who recently graduated as “Top Gun” at the Fire Academy. It’s great to have you back Cean, and thank you for serving our community. Be safe out there!


Week At A Glance

Tuesday: Bag Class and Warrior Yoga

Wednesday: Krav Maga

Thursday: Bag Class and Yoga are cancelled. Last class of the day is 4PM.

Friday: Strength Training and Olympic Lifting


16 June 2018


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!



Saturday, July 7, 2018, from 11:30AM to approximately 1PM is the CrossFit Amundson Kettlebell Competition. The competition will consist of the 5:00 AMRAP Snatch Challenge, the 5:00 Kettlebell Clean Challenge, and the famous workout “Helen” in AMRAP format as noted below:

As Many Rounds and Rep’s As Possible in 10:00 of,

Double Under, 100 Repetitions
Kettlebell Seing, 21 Repetitions (53lb. / 35lb.)
Pull-ups, 12 Repetitions

Registration is FREE and there are some great prizes! Stay posted for additional information.



15 June 2018

FRIDAY 180615

4 rounds for time of:
Front Squat, 5 Repetitions (at HQ – 165lb. / 95lb.)
Run 100 Meters (To Krav Maga)
15 Toes to Bar
40 Double Unders
Run 100 Meters (to HQ)

Rest as needed then,

Farmers Carry 200 Meters. (See note below)

Note: Todays session is an “Old School” original CrossFit HQ workout programmed by Coach Glassman. The combination of the heavy Front Squat and Toes to Bar provides a potent midsection stimulus. On the Farmers Carry, Forward progress CAN ONLY BE MADE WHILE HOLDING THE BREATH. If you need to take a breath, stop moving, recover as needed, then inhale, hold, and continue forward. Do your best to keep the Kettlebell in hand the entire time, even during rest breaks. Discipline yourself to only move while holding the breath. This is an amazing drill.

Strong Minds and Strong Bodies!


Coach is featured on the “Superhuman Podcast” where he discusses his new book “The Warrior and The Monk,” how God has shaped his life, and his three pillars to a life of success, happiness and purpose. LISTEN HERE.


Friday Special Programs

8:00AM – 9:00AM – Olympic Lifting and Strength Training


14 June 2018


2 Rounds for Time:
Run 100 Meters (HQ to Krav Maga)
Then Five Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Run 100 Meters (Krav Maga to HQ)
Then One Round of:
Deadlift, 15 Repetitions
Hang Power Clean, 10 Repetitions
Push-Jerk, 5 Repetitions

Note: Barbell weight is 135lb. for men and 95lb. for women. This is a super challenging session that “mashes up” gymnastics with weightlifting. Bring your A-Game today!


Thursday Special Programs

Bag Class (6 x Rounds and Technique)

Please note Yoga is cancelled tonight.



13 June 2018


Kettlebell Clean Technique & 10:00 EMOM Progression,

Rest as needed then,

“The Ghost”

Complete Three Individually Scored Rounds Of:

1 minute of Concept2 Rowing, Maximum Caliries
1 minute of Burpees, Maximum Repetitions
1 minute of Double-Unders (or Weighted Jumps

Note: There is no rest between stations and Athletes will keep a running total of repetitions. Rest up to 3:00 between rounds. The Kettlebell Clean technique will be taught today in preperation for the July 7, 2018, CrossFit Amundson Kettlebell Competition!


Wednesday Special Programs 

Krav Maga (Continuing Handgun Series – 6:15PM – 7:15PM)


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