navagate-top02

rotator

"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

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

27 May 2017

SATURDAY & SUNDAY 170527

Please join us at 11:30 AM to 2PM for our 5th Annual Memorial Day Murph Workout and Celebration! This will be a day filled with challenge, community, great food, and great memories. We look forward to seeing you there! Please note the 10AM Community Workout is cancelled today for Murph preperation.

______________

** MEMORIAL DAY MURPH UPDATE **

The 2017 Memorial Day Murph is today. The event starts at 11AM for free coffee at Coffeetopia and warm-up, and jump-house kickoff for the kids. The WORKOUT BRIEF takes place at 11:30 AM, and the FIRST HEAT launches at 12PM.

Divisions:

  • Rx + Division: Murph, with Repetitions Completed in Order (100 Pull-ups, 200 Push-ups, 300 Squats).
  • Rx Division: Murph, with Repetitions Partitioned as Needed. (ie. “Cindy” style)
  • Modified: Murph, with any modifications or scaling needed. (ie. everyone can do it!)

This year we also have a SUPER CHALLENGE, which will be an ADDITIONAL 10 x rounds of “Cindy” following Murph.

Please sign up at HQ this week for your Division. Any questions, check with Brett, Britain or Greg.

_______________

26 May 2017

FRIDAY 170526

Station Rotation Warm-up at Krav Maga

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Battle Ropes
GHD Sit-up
Bosu Ball Squat
Concept2 Row

Rest as needed that at HQ,

Complete Five Sprint Rounds,

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions
Dumbbell Thruster, As Many Repetitions As Possible (35lb. / 25lb.)

Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition.

Britain Wilson – Gyms first “Double Murph”

______________

Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)

_______________

25 May 2017

THURSDAY 170525

Four Rounds for Time:

Run 400 Meters
Hang Power Snatch, 15 Repetitions (95lb. / 65lb.)

Note: Today is an old school “Original CrossFit HQ” training session. A great goal on todays session is Rx’d at sub 10:00.

Marine Corps – Army – Air Force at Warrior Yoga!

_______________

Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6:00 PM at Krav Maga /// 6 x 2:00 Rounds)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

______________

24 May 2017

WEDNESDAY 172405

Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Peg Board
Battle Ropes
Hurdle Jump (Large Classes)

Rest as needed then (At HQ)

Shoulder Press, 15 Repetitions
1 Rope Climb
Shoulder Press, 12 Repetitions
2 Rope Climbs
Shoulder Press, 9 Repetitions
3 Rope Climbs
Shoulder Press, 6 Repetitions
4 Rope Climbs
Shoulder Press 3 Repetitions
5 Rope Climbs

Note: In it’s simplicity, this workout is crushing. Each set of Shoulder Press should be a RM (Repetition Max Effort) and each set of Rope Climbs should utilize the most challenging technique in the Athletes capacity range. This workout is not “Timed”. Rather, we are looking for strength, and improvement in technique and capacity.

Team “Grace”

______________

Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

______________

23 May 2017

TUESDAY 170523

“Murph Prep – 101”

On a 3:00 Running Clock:
Run 400 Meters then,
Pull-ups, As Many Repetitions As Possible

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Push-ups, As Many Repetitions As Possible

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Sit-ups, As Many Repetitions As Possible (To include GHD for Advanced Athletes)

Rest 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Squats, As Many Repetitions As Possible

Note: Athletes have one opportunity at each station to accumulate as many repetitions as possible. In addition, athletes can pick their start station, but must honor the order of rotation.

Memorial Day Murph is this Saturday as 12PM!

_______________

** MEMORIAL DAY MURPH UPDATE ** (Flyer Time Corrected)

The 2017 Memorial Day Murph is this coming Saturday, May 27, 2017. The event starts at 11AM for warm-up, coffee, and jump-house kickoff for the kids. The WORKOUT BRIEF takes place at 11:30 AM, and the FIRST HEAT launches at 12PM.

Divisions:

  • Rx + Division: Murph, with Repetitions Completed in Order (100 Pull-ups, 200 Push-ups, 300 Squats).
  • Rx Division: Murph, with Repetitions Partitioned as Needed. (ie. “Cindy” style)
  • Modified: Murph, with any modifications or scaling needed. (ie. everyone can do it!)

This year we also have a SUPER CHALLENGE, which will be an ADDITIONAL 10 x rounds of “Cindy” following Murph.

Please sign up at HQ this week for your Division. Any questions, check with Brett, Britain or Greg.

_______________

Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

_______________

22 MAY 2017

MONDAY 170522

Station Rotation Warm-up at Krav Maga

One Minute “On” x Thirty Seconds “Off” At Following Stations:

GHD Sit-up
Battle Ropes
Peg Board
Assault Bike
Slam Ball (45lb. 30lb.)

Complete Two Rounds then,

“Grace”

30 Repetition, Ground to Overhead (135lb . / 95lb.)

Note: Today we will begin to incorporate our Krav Maga gym into our daily warmup to expose Athletes to a wider range of skills and drills. Instruction on the GHD will take place with each class.

Eileen is Athlete Of The Week!

_______________

Congratulations to Eileen who was recognized as Athlete of The Week at CrossFit Amundson. Eileen is one of our ever-faithful Saturday morning warriors, and each week, her fitness capacity continues to improve! This amazing woman has strength of someone twice her size, plus an engine to match. In addition to her commitment inside the gym, Eileen is a very accomplished runner, who recently helped lead her team at the 2017 Santa Cruz County Law Enforcement Relay Race. Eileen also has a big heart for service, and when she is not workout out, she works as a District Attorney for our beloved Santa Cruz, where she is highly respected among her co-workers and Law Enforcement Officers. Thank you Eileen for your service in our community, and keep up the inspiring work!

_______________

Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

_______________

20 May 2017

SATURDAY 170520

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

3-2-1 GO!

______________

Saturday Special Programs

Olympic Lifting Class is Cancelled Today.

Competitors Class (11:30 AM – 12:30 PM)

_______________

19 May 2017

FRIDAY 170519

Every Minute On The Minute (EMOM) for 7:00 perform,

3 Squat Cleans (at 3RM Load)

Rest as needed then,

For Time,

50 Hand Release Push-ups

Five Rounds of:
15 Kettbell Swings (53lb. / 35lb.)
10 Toes to Bar

50 Hand Release Push-ups

Note: Big classes will utilize Krav Maga for the metabolic session. Skill review for the Squat Clean will take place in each class.

“The Battle Zone”

_______________

Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)

_______________

18 May 2017

THURSDAY 170518

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“CrossFit Hero WOD DT

Complete Five Rounds for Time of:

Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions

Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, and July 30, 2015. There will be a 20:00 time cap on “DT” today.

Clark is a CHAMPION (and super cool dude)

_______________

Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Open Krav Maga Gym (5:15 PM – 6:00 PM at Krav Maga – Yellow Belt Athletes Only)

Satvana SATVANA IS CANCELLED TONIGHT

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

______________

17 May 2017

WEDNESDAY 170517

Complete Three Sprint Rounds:

Concept 2 Row, 30 Calories
Kettlebell Swing, 20 Repetitions (53lb. / 35lb.)
Run 100 Meters
Chest to Bar Pull-up, 10 Repetitions (at Krav Maga)
Run 100 Meters

Note: Hit todays session fast and hard, with a goal of completing each “Sprint Round” in 5:00 or less. All stations are designed for consecutive repetitions. Rest up to 4:00 between rounds.

_______________

Good luck, safe travels and hard punches to Coach who will be in Los Angeles the next four days teaching a Law Enforcement Seminar for LAPD, and attending Expert Krav Maga training at Krav Maga Worldwide.

_______________

Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

______________

Old Site

Archives

Visit our Other Sites

logo-crossfit