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"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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17 June 2019

MONDAY 190617

Complete Five Rounds

On a 2:00 Running Clock – 
Two Rounds of “Cindy” (“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats)
Double Under, As Many Repetitions As Possible (Score)

Rest up to 2:00 between rounds. 

Cash out with a 400 meter Farmer’s carry. (See note below).

Note: In todays session, 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 up to 2:00 between rounds. On the Farmers Carry, use between 35lb. and 53lb. Kettlebells. Athletes will carry the Kettlebell in one hand. Forward progress can only be made while holding the breath. 

Doc and Champ! 

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Week At A Glance

Tuesday:

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Wednesday: Krav Maga Weapon Defense (Advanced class)

Thursday: 

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Friday: Strength Class (8AM – 9AM)

Saturday: FREE Community Workout (10AM – 11AM)

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15 June 2019

SATURDAY & SUNDAY 190615

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests. 

Rachel and Melissa out on a little bike ride!

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14 June 2019

FRIDAY 190614 

“Old School V2”

5 RM Bench Press (RM = weight you can bench 5 but not 6 times)
Rest as needed then,
40 Pull-ups
Rest as needed then,
3 RM Bench Press
Rest as needed then,
30 Pull-ups
Rest as needed then,
1 RM Bench Press
Rest as needed then,
20 Pull-ups 

Rest 5 minutes then,

Cash out with a 500 meter Concept2 Row or 30 Calorie Assault Bike for Time (use a different cash out method than the workout on Wednesday). 

Notes: In the early days of CrossFit, this type of programming was central to the philosophy of Coach Glassman. He wanted his athletes strong in both gymnastics, and weightlifting, and he loved pairing the Bench with the Pull-up. The first part of our training day is not “on the clock”. Rather, we are going to move as much weight through the Bench Press as possible, and then complete the required number of Pull-up repetitions in the fewest number of sets possible. Record the number of sets and reps needed to achieve the 40, 30 and 10. For example, on the set of 40 Pull-ups, an athletes score might be 25, 10, 5. Your goal is to complete the required rep’s in the fewest sets possible. 

Look at that “weight vest!” We love you Brad!

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Friday Special Programs 

CrossFit Strength and Olympic Lifting (8AM – 9AM)

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13 June 2019

THURSDAY 190613

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, June 22, 2018, and August 29, 2018.  

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Thursday Special Programs 

  • 10:30AM – 11:30AM – CrossFit Masters Class 
  • 5:30PM – 6:15PM – Weapon Defense Krav Maga

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12 June 2019

WEDNESDAY 190612

On a 4:00 Running Clock

Minute One: Assault Bike (12 / 7 Calories)
Minute Two: Concept2 Row (15 / 12 Calories)
Minute Three: 200 Meter Run (Bus Stop)
Minute Four: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats

Rest 2:00 and perform two x four count “Box Breaths” 

Repeat entire evolution three additional rounds (4 rounds total). 

Note: Today’s session integrates both “action” and “non-action” and “movement” and “stillness.” Athletes are encouraged to repeat either Scripture or a positive affirmation during the 2 minutes of rest and pranayama. To encourage stillness and full recovery athletes will either sit on the ground, meditation benches, or folding chairs. This is a great session! 

6AM Warriors!

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Good luck to all the Officers who are participating in the Law Enforcement Torch Run today!

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Wednesday Special Programs

 Krav Maga Weapon Defense (Advanced Class – 5:30PM – 6:15PM)

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11 June 2019

TUESDAY 190611

“Old School”

5 RM Front Squat (Use the Rack // RM = weight you can squat 5 but not 6 times \\)
Rest as needed then,
40 Toes to Bar
Rest as needed then,
3 RM Front Squat
Rest as needed then,
30 Toes to Bar
Rest as needed then,
1 RM Squat
Rest as needed then,
10 Toes to Bar

Rest 5 minutes then,

Cash out with a 500 meter Concept2 Row or 30 Calorie Assault Bike for Time

Notes: In the early days of CrossFit, this type of programming was central to the philosophy of Coach Glassman. He wanted his athletes strong in both gymnastics, and weightlifting, and he loved to statically and dynamically tax the midline and core. The first part of our training day is not “on the clock”. Rather, we are going to move as much weight through the Front Squat as possible, and then complete the required number of Toes to Bar repetitions in the fewest number of sets possible. Our goal is to experience the effect on the midsection as we maintain midline stability through the Front Squat and Toes to Bar. Expect to be sore on Wednesday!

From the Archives! CrossFit Amundson ~ June 11, 2013

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Tuesday Special Programs

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

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10 June 2019

MONDAY 190610

For Time,

Run 800 Meters (Floral Loop)
10 Gi Jane’s
20 Single Arm Dumbbell or Kettlebell Snatches (45lb. / 25lb. 10 Each Arm)
10 Box Jumps (20 inches men and women)
Run 400 Meters
8 Gi Janes
20 Single Arm Snatches 
10 Box Jumps
Run 200 Meters 
6 Gi Janes 
20 Single Arm Snatches
10 Box Jumps 

Note: The snatch can be completed with either a dumbbell or kettlebell. In both instances, the weight must start on the ground and proceed overhead in one fluid motion. 

The Three Amigo’s 

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Week At A Glance

Tuesday:

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Wednesday: Krav Maga Weapon Defense (Advanced class)

Thursday: 

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Friday: Strength Class (8AM – 9AM)

Saturday: FREE Community Workout (10AM – 11AM)

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08 June 2019

SATURDAY & SUNDAY 190608

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests. Please note our gym will be closed from 11:30AM to 12:30PM on Saturday for private training. 

Zoe is a Spartan!

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08 June 2019

FRIDAY 190608

“The Worlds”

On a 5:00 Clock,

Minute One: Wallball Shots (20lb. / 16lb.)
Minute Two: Assault Bike (60 + / 40 + RPM Grind Station)
Minute Three: Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Minute Four: Weighted Box Step-up (20 box / 35lb. / 25lb. Kettlebell x 2) 
Minute Five: GI Jane 

Note: Complete three rounds of todays session on a 1:00 break. This workout was created for our very own Nathan “The Champion” Mendelsohn to help him prepare for the World Brazilian Jiu Jitsu Championships. Keep a “running total” of your repetitions. The “Grind” station is 30 points if you are able to maintain the required RPM for at least 40 seconds. The weighted Box Step-up counts as a point every time the hip opens on top of the box. Kettlebell’s must be held in each had. 

Coach Margaret with the 4PM Warriors! 

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Friday Special Programs 

CrossFit Strength Class (8AM – 9AM) 

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06 June 2019

THURSDAY 190606

Evolution A:
“The Takedown”

For the most weight possible in the complex: 

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest as needed then,

Evolution B:
“The Foot Pursuit”

One Round for Time:
Run 400 Meters 
24 Toes to Bar
Run 200 Meters (Bus Stop) 
24 Deadlifts (225lb. / 155lb.)

Note: Todays workout comes from the World Police and Fire Games CrossFit Competition. On Evolution A, athletes will have 7 Minutes to determine their maximum complex weight. The first repetition can either be a Power or Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat.

Warrior Scholars 

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Thursday Special Programs 

CrossFit Masters Class (10:30AM – 11:30AM) 

Krav Maga (5:30PM – 6:15PM)

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