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"Warrior spirit! Thank you Greg for helping us realize the path to becoming the unstoppable force."

— Kristen Clever CrossFit Games Champion

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25 September 2018

TUESDAY 180925

Tabata Something Else:

Tabata Row, Maximum Calories
Rest 1:00
Tabata Wallball Shots (Maximum Reps, 20lb. / 14lb.)
Rest 1:00
Tabata Box Jumps (Maximum Reps., 24′ / 20′)

Rest as needed then,

As Many Pull-ups As Possible in 90 Seconds

Note: The “Tabata Interval” is 20 seconds of maximum effort work, followed by 10 seconds rest, repeated for a total of 8 rounds. In todays workout, “every repetition and calorie count” to the total score.

“Great Brit!”

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Tuesday Special Programs 

Tuesday: Bag Class with Extended Yoga Cool-down (5:15PM to 6PM)

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24 September 2018

MONDAY 180924

Evolution A:

On A 5:00 running clock,
Row 400 Meters (Men) Row 300 (Women),
Run 400 Meters,
Burpees, As Many Repetitions As Possible (Score)

Rest as needed then,

Evolution B:

Every Three Minutes For 12:00 (4 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  On Evolution A, how many Athletes can achieve 10 Burpees or more?  On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition).

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Week At A Glance 

Tuesday: Bag Class (Bag Class 5:15 – 6PM /// No Yoga Tonight)

Wednesday: Krav Maga

Thursday: No Bag or Yoga

Friday: CrossFit Strength & Olympic Training

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22 September 2018

SATURDAY & SUNDAY 180922

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!

KIDA!

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CAMP Blue Belt Test

  • Saturday, October 13, 2018 – 12PM to 2PM at HQ
  • Award ceremony and promotion to follow test
  • Celebratory BBQ
  • Testing fee of $25.00 includes certificate and belt
  • Krav Maga athletes are eligible and encouraged to test
  • Minimum of 3 months of training at CrossFit Amundson required to test
  • Must sign up at HQ by October 5 to test!
  • CrossFit Amundson Remote Athlete Testing Fee $199.00 [REGISTER HERE]

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21 September 2018

FRIDAY 180921

Shoulder Press 3,3,3,3,3 Repetitions (Achieve 3RM)

Rest as needed then,

“The Intern”

Three Rounds for Time:
40 Squats
30 Push-ups
50 Double Unders (Or 100 Single Jumps)
20 Kettlebell Swings (53lb. / 35lb.)

Note: Hit todays session fast and hard, while also setting a new record on the 3RM Shoulder Press.

Christian, Jamie, and James are warriors!

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Keyholder Update

Attention Keyholder members and interested athletes in the program! We only have 5 Keyholder enrollment positions open. Please speak with Coach if you are interested in enrolling. Beginning September 15, the Keyholder program will be limited to HQ. There will be a Heavy Bag available at HQ for Krav Maga and bag work. Keyholder athletes are required to check the CrossFit Amundson schedule to ensure private use of the gym does not conflict with regularly scheduled classes.

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20 September 2018

THURSDAY 180920

On A 3:00 Clock,

Minute One: Ring Dips or Bar Dips
Minute Two: Deadlift (155lb. / 85lb.)
Minute Three: 200 Meter Sprint

Note: Complete maximum repetitions at each station, and a running total of repetitions through the workout. Athletes can pick their start station but must honor the order of rotation. Complete a total of 3 rounds, resting up to 2:00 between rounds. The run is scored in the following manner:

  • 30 seconds – 40 seconds = 30 points
  • 40 – 50 seconds = 20 points
  • 50 – 1:00 = 10 points
  • 1:00 or over = 0 points

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Thursday Special Programs

Combined Bag Class and Warrior Yoga (5:15PM – 6PM)

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19 September 2018

WEDNESDAY 180919

“The Hansen”

For Time:

21, 15, 9 Repetitions Of,
Concept2 Row, Calories
Wallball Shots (20lb. / 14lb.)

Rest as needed then,

7 Rope Climbs (Use Most Challenging Climbing Technique Available)

Note: Extra class time will be devoted to Muscle-up work both on the Rings and Pull-up bar, in addition to other skill work and development. For the Rope Climb, rest as needed between accents. Intermediate and Advanced Athletes should start seated, and return to a seat at the end of each climb.

Coach on Krav Maga Handgun Disarm

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Wednesday Special Programs 

Krav Maga (6:15PM – 7PM at Krav Maga)

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18 September 2018

TUESDAY 180918

Take 7:00 and establish a working 1RM Power Clean,

Rest as needed and configure 70% of your 1RM then,

As Many Rounds As Possible in 5:00 of,
Power Clean, 6 Repetitions (70% or 1RM)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

As Many Rounds As Possible in 3:00 of,
Power Clean, 6 Repetitions (70% or 1RM)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Rest as needed then,

One Round for Time of,
Power Clean, 6 Repetitions (70% or 1RM)
Hand Release Push-up, 9 Repetitions
Squat, 15 Repetitions

Note: Your score for each timed interval is the total number of repetitions achieved, multiplied by the amount of barbell weight used. This workout rewards both gymnastic and weightlifting prowess!

Mark – Rugged Man of the Year Award

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Tuesday Special Programs 

Tuesday: Bag Class and Yoga (Bag Class 5:15PM to 6PM – Yoga 6PM – 7PM)

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17 September 2018

MONDAY 180917

Threshold Mashup Training:

As Many Repetitions As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Thruster  (35lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Pull-up

Rest 2:00 and determine 40% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Concept2 Row (40% Threshold)
Minute Two: Thruster (40% Threshold)
Minute Three: Pull-up (40% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, and the benefits are awesome. Push yourself today, and hold those percentage numbers! This is a great session to improve your capacity on the famous “CrossFit Girl” workout “Fran”. Compare your score on the Thruster and Pull-up to July 31, 2018.

L following “Fight Gone Bad Championship Fight”

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Week At A Glance 

Tuesday: Bag Class and Yoga (Bag Class 5:15PM to 6PM – Yoga 6PM – 7PM)

Wednesday: Krav Maga

Thursday: No Bag or Yoga

Friday: CrossFit Strength & Olympic Training

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16 August 2018

SUNDAY 180916

CAMP Ranking System Explanation: CrossFit Amundson is pleased to offer Athletes at HQ, in addition to our Remote Training Community, an opportunity to receive formal ranking in CAMP. Similar to the traditional progressive ranking program in Martial Arts, CAMP is a structured 5 Level merit based promotional system designed to challenge, test, and recognize Athletes who truly pursue Elite Fitness and Warrior Disciplines across a full spectrum of diverse training methodologies.

CAMP Athletes are recognized for their accomplishments with a formal Certificate relative to their rank, and an official martial arts style belt. White through Brown Belt require at least six months time in grade. Black Belt testing is by invitation only, and requires several additional evolutions in addition to physical fitness. The ranking requirements are outlined in Greg Amundson’s book Firebreather Fitness and are also available on our website under the CAMP menu.

The first test at our HQ location is scheduled for October 13, 2018, from 12PM to 2PM, and includes both the test, and awards ceremony. Athletes who have been part of our HQ location for three months or longer are eligible to test for their first belt.

CrossFit Amundson Remote Athletes are also eligible to test and can find additional information HERE.

Some of the unique aspects of CAMP include:

  • Weekly CAMP Workouts encourage wearing your official CAMP Belt
  • Progressive merit based system designed to appoint promotion (rank)
  • Focused means of setting and achieving fitness and life goals
  • The “warrior tradition” of linear promotion within a fixed course of instruction
  • Peer recognition of accomplishment
  • Increased sense of personal ability, capacity, willpower, and persistence
  • Increased level of community involvement, purpose, cohesiveness, and teamwork

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CAMP Blue Belt Test

  • Saturday, October 13, 2018 – 12PM to 2PM at HQ
  • Award ceremony and promotion to follow test
  • Celebratory BBQ
  • Testing fee of $25.00 includes certificate and belt
  • Krav Maga athletes are eligible and encouraged to test
  • Minimum of 3 months of training at CrossFit Amundson required to test
  • Must sign up at HQ by October 5 to test!
  • CrossFit Amundson Remote Athlete Testing Fee $199.00 [REGISTER HERE]

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15 September 2018

SATURDAY & SUNDAY 180915

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!

ABOVE ALL ELSE 

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Coach’s newest book ABOVE ALL ELSE ~ A Year of Increasing Wisdom, Stature, and Favor hits the Amazon #1 spot in 5 different categories within 12 hours of release. This puts Coach in a very small  (like about 10 in the world!) group of authors who have published two bestselling books within 6 months of each other.

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