we are open!

Welcome to CrossFit Amundson. We are open for both group training and private use of our gym. Please check the schedule for our group class availability. Our gym is also open 24 hours a day for “Keyholder” access with membership rates starting at just $69.00 a month. We look forward to training with you!

Click Here to Read Our COVID OPERATIONAL PLAN

Covid Operational Plan

At CrossFit Amundson the safety of our athletes is our top priority. We are taking all the precautions we can to ensure our facility and classes are safe. Our goal is to go above and beyond the safety recommendations provided by our State and Federal officials. 

Click Here to Read Our COVID OPERATIONAL PLAN
22 OCTOBER 2021

22 OCTOBER 2021

FRIDAY 211022 On a 5:00 running clock (1:00 at each station) Station One = Concept2 Row, 15 calories Station Two = Box Jump, 15 repetitions (20' box) Station Three = Kettlebell Sumo Deadlift High Pull, 15 repetitions (75lb. / 53lb.) Station Four = Dumbbell Push-Press,...

Friday

22 OCTOBER 2021

On a 5:00 running clock (1:00 at each station)

Station One = Concept2 Row, 15 calories
Station Two = Box Jump, 15 repetitions (20′ box)
Station Three = Kettlebell Sumo Deadlift High Pull, 15 repetitions (75lb. / 53lb.)
Station Four = Dumbbell Push-Press, 15 repetitions (35lb. / 25lb.)
Station Five = Wallball Shots, 15 repetitions (20lb. / 10lb.) 

Rest as needed then,

Tempo Bench Press, 5, 3, 1 repetitions (5 second tempo)

Note: On the station rotation, rest up to 2:00 between rounds and complete a total of 3 rounds. This is a modified version of Fight Gone Bad. On the bench, work up to a 1RM load while maintaining a strict 5 second tempo.

21 OCTOBER 2021

21 OCTOBER 2021

THURSDAY 211020 Threshold Mashup Training Day! Complete 1:00 of Maximum Effort At The Following Stations: Double Under (As Many Repetitions As Possible) Rest 1:00 Dumbbell Thruster (35lb. / 15lb. – As Many Repetitions As Possible) Rest 1:00 Kipping Pull-up (As Many...

21 OCTOBER 2021

Threshold Mashup Training Day!

Complete 1:00 of Maximum Effort At The Following Stations:

Double Under (As Many Repetitions As Possible)
Rest 1:00
Dumbbell Thruster (35lb. / 15lb. – As Many Repetitions As Possible)
Rest 1:00
Kipping Pull-up (As Many Repetitions As Possible)

Determine 40% to 50% of your maximum threshold then,

On a 12:00 Minute Clock (4 Rounds Each Station)

Minute One: Double Under (40% to 50% Threshold)
Minute Two: Thruster (40% to 50% Threshold)
Minute Three: Pull-up (40% to 50% Threshold)

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20 OCTOBER 2021

20 OCTOBER 2021

WEDNESDAY 211020 For Time, Strict Shoulder Press, 10 repetitions (95lb. / 65lb.) 50 Squats Run 400 meters Push Press, 20 repetitions 50 Squats Run 400 meters Push Jerk, 30 repetitions 50 Squats Run 400 meters Note: Today we are using a gradually increasing compound...

20 OCTOBER 2021

For Time,

Strict Shoulder Press, 10 repetitions (95lb. / 65lb.)
50 Squats
Run 400 meters
Push Press, 20 repetitions
50 Squats
Run 400 meters
Push Jerk, 30 repetitions
50 Squats
Run 400 meters

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19 OCTOBER 2021

19 OCTOBER 2021

TUESDAY 211019 “Helen Said What?” On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two: Kettlebell Swing, 50 repetitions (53lb. / 35lb.) Station Three: Toes to Bar, 50 repetitions Note: On today’s session,...

19 OCTOBER 2021

“Helen Said What?”

On a 3:00 clock (18:00 running clock / 2 rounds each station)

Station One: Concept2 Row, 500 meters
Station Two: Kettlebell Swing, 50 repetitions (53lb. / 35lb.)
Station Three: Toes to Bar, 50 repetitions

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18 OCTOBER 2021

Gymnastic Strength (Evolution A)

Progress from 1 to 10 on Strict Pull-ups
Progress from 10 to 1 on Strict Bar Dips (or ring dips)

Rest as needed then,

Evolution B:

Tabata Barbell Back Squat (75lb. / 55lb.) 

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18 OCTOBER 2021

18 OCTOBER 2021

MONDAY 211018 Gymnastic Strength (Evolution A) Progress from 1 to 10 on Strict Pull-ups Progress from 10 to 1 on Strict Bar Dips (or ring dips) Rest as needed then, Evolution B: Tabata Barbell Back Squat (75lb. / 55lb.) Note: Athletes have up to 20:00 to complete...

16 OCTOBER 2021

16 OCTOBER 2021

SATURDAY & SUNDAY 211016 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Happy 50th birthday to Shay! ______________