Covid Operational Plan

As a community of athletes we are navigating a season of life that is challenging and rapidly evolving. We know that the coronavirus has been scary and stressful for everyone. 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. We also believe there has never been a more important time for health in your mind, body and spirit. For those reasons we want to get back to working out as soon as we can. 

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
09 JULY 2020

09 JULY 2020

THURSDAY 200708 Every Minute On The Minute for 10:00, Add One Strict Pull-up Rest as needed then, As Many Rounds As Possible in 5:00 of, Hang Power Clean, 20 repetitions (115lb. / 85lb.) 30 Hand Release Push-ups 50 Squats Note: Today's workout is an old school session...

Wednesday

09 JULY 2020

Every Minute On The Minute for 10:00,

Add One Strict Pull-up

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

Hang Power Clean, 20 repetitions (115lb. / 85lb.)
30 Hand Release Push-ups
50 Squats 

Note: Today’s workout is an old school session and it’s a good one! Our 4PM class will be available on Zoom:  https://us02web.zoom.us/j/87410735494. If you are attending the 4PM CrossFit class you must register in advance here: https://calendly.com/gregoryamundson/crossfit-4pm-workout?month=2020-07

08 JULY 2020

08 JULY 2020

WEDNESDAY 200708 For Time, Run 400 meters Strict Shoulder Press, 10 repetitions (95l. / 55lb.) Run 800 meters (Floral) Push Press, 20 repetitions (95lb. / 55lb.) Run 1 mile (Big Loop) Push Jerk, 30 repetitions (95lb. / 55lb.) Note: The goal is consecutive rep's on...

08 JULY 2020

For Time,

Run 400 meters
Strict Shoulder Press, 10 repetitions (95l. / 55lb.)
Run 800 meters (Floral)
Push Press, 20 repetitions (95lb. / 55lb.)
Run 1 mile (Big Loop)
Push Jerk, 30 repetitions (95lb. / 55lb.) 

Note: You must register for the 4PM CrossFit class. Check blog for details.

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07 JULY 2020

07 JULY 2020

TUESDAY 200707 Front Squat, 9 repetitions (go heavy!) Toes to Bar, 21 repetitions Front Squat, 6 repetitions Toes to Bar, 18 repetitions Front Squat, 3 repetitions Toes to Bar, 15 repetitions Front Squat, 1 repetition (set a new PR) Toes to Bar, 12 repetitions Note:...

07 JULY 2020

Front Squat, 9 repetitions (go heavy!)
Toes to Bar, 21 repetitions
Front Squat, 6 repetitions
Toes to Bar, 18 repetitions
Front Squat, 3 repetitions
Toes to Bar, 15 repetitions 
Front Squat, 1 repetition (set a new PR) 
Toes to Bar, 12 repetitions 

Check the blog for schedule updates!

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06 JULY 2020

06 JULY 2020

MONDAY 200706 On a 16:00 Running Clock (4 rounds each station) Minute One: 9 Hang Power Cleans (135lb. / 85lb.) Minute Two: 30 Squats Minute Three: 7 Strict Pull-ups Minute Four: 200 Meter Sprint (Bus Stop) Note: Athletes can pick their start station but must honor...

06 JULY 2020

On a 16:00 Running Clock (4 rounds each station)

Minute One: 9 Hang Power Cleans (135lb. / 85lb.)
Minute Two: 30 Squats
Minute Three: 7 Strict Pull-ups
Minute Four: 200 Meter Sprint (Bus Stop) 

Note: Check todays blog for schedule updates and Keyholder information.

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03 JULY 2020

We hope you can join us on Friday, July 3, for our official “Murph” workout. Workout heats will start at 8AM, 12PM, 2PM and 4PM. Our gym will be closed Saturday and Sunday with the exception of Keyholder. Have a fun and safe holiday weekend! 

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03 JULY 2020

03 JULY 2020

FRIDAY - SUNDAY 4TH OF JULY WEEKEND!  We hope you can join us on Friday, July 3, for our official "Murph" workout. Workout heats will start at 8AM, 12PM, 2PM and 4PM. Our gym will be closed Saturday and Sunday with the exception of Keyholder. Have a fun and safe...

02 JULY 2020

02 JULY 2020

THURSDAY 200702 Shoulder Press, 5,5,5,5,5 repetitions (5 second tempo) Rest as needed then, 4 x 200 meter sprints on the Concept2 Row (rest up to 2:00 between rounds) Note: Treat today like a modified rest day - you'll need all the energy possible for tomorrow's...

02 JULY 2020

Shoulder Press, 5,5,5,5,5 repetitions (5 second tempo)

Rest as needed then,

4 x 200 meter sprints on the Concept2 Row (rest up to 2:00 between rounds)

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