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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
23 SEPTEMBER 2021

23 SEPTEMBER 2021

THURSDAY 210923 On a 21:00 clock (7 rounds each station on a 1:00 interval) Station A: Wallball Shots, 15 repetitions (20lb. / 14lb.) Station B: Toes to Bar, 15 repetitions Station C: 300 meter run (or Concept2 Row or 15/12 Assault Bike) Note: Today's session is going...

Thursday

23 SEPTEMBER 2021

On a 21:00 clock (7 rounds each station on a 1:00 interval)

Station A: Wallball Shots, 15 repetitions (20lb. / 14lb.)
Station B: Toes to Bar, 15 repetitions 
Station C: 300 meter run (or Concept2 Row or 15/12 Assault Bike)

Note: Today’s session is going to take your A+ game, so bring it and get ready to roll! Coach will discuss strategies for achieving the victory in this workout. 

22 SEPTEMBER 2021

22 SEPTEMBER 2021

WEDNESDAY 210922 "Progressing Harder Helen" On an 18:00 clock (6 rounds each station) Station A = 10, 20, 30, 40, 50, 60 Double Under's Station B = 3, 6, 9, 12, 15, 18 Kettlebell Swings (53lb. / 35lb.) Station C = 3, 6, 9, 12, 15, 18 Pull-ups Rest as needed then, Cash...

22 SEPTEMBER 2021

“Progressing Harder Helen”

On an 18:00 clock (6 rounds each station)

Station A = 10, 20, 30, 40, 50, 60 Double Under’s
Station B = 3, 6, 9, 12, 15, 18 Kettlebell Swings (53lb. / 35lb.)
Station C = 3, 6, 9, 12, 15, 18 Pull-ups 

Rest as needed then,

Cash out with an 800 meter run at 60% – 70% effort while maintaining the nostril breath for as much distance as possible. 

Note: On today’s session the rep’s increase each round. Do your best to RX each station for as long as possible and scale only when absolutely necessary. 

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21 SEPTEMBER 2021

21 SEPTEMBER 2021

TUESDAY 210921 "Main Site Fun" On a 15:00 clock (5 rounds each station) Station One = Concept2 Row, 15 calories (12 women) Station Two = Power Snatch, 12 repetitions (75lb. 55lb.) Station Three = 9 Burpees repetitions Rest as needed then, Accumulate 100 feet of...

21 SEPTEMBER 2021

“Main Site Fun” 

On a 15:00 clock (5 rounds each station)

Station One = Concept2 Row, 15 calories (12 women)
Station Two = Power Snatch, 12 repetitions (75lb. 55lb.)
Station Three = 9 Burpees repetitions

Rest as needed then,

Accumulate 100 feet of backward dragging sled pulls x 90lb.

Note: Weight and rep modifications will be addressed around the whiteboard.

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20 SEPTEMBER 2021

20 SEPTEMBER 2021

MONDAY 210920 As Many Rounds As Possible in 5:00 of, Power Clean, 10 repetitions (95lb. / 65lb.) Toes to Bar, 10 repetitions Rest as needed then, As Many Rounds As Possible in 5:00 of, Thruster, 10 repetitions (95lb. / 65lb.) Pull-up, 10 repetitions Rest as needed...

20 SEPTEMBER 2021

As Many Rounds As Possible in 5:00 of,

Power Clean, 10 repetitions (95lb. / 65lb.)
Toes to Bar, 10 repetitions 

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

Thruster, 10 repetitions (95lb. / 65lb.)
Pull-up, 10 repetitions 

Rest as needed then,

Accumulate a total of 100 feet of sled pushing x 90lb. 

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18 SEPTEMBER 2021

18 SEPTEMBER 2021

SATURDAY & SUNDAY 210918 We hope you can join us on Saturday at 10:00AM for our FREE community workout! The Crew! _____________

17 SEPTEMBER 2021

17 SEPTEMBER 2021

FRIDAY 210917 “Upside Down Sprinter” (AKA “The Tom!”) Concept2 Row, 500 Meters Rest as needed, and perform 10 Strict Toes to Bar Concept2 Row, 400 Meters Rest as needed, and perform 8 Strict Toes to Bar Concept2 Row, 300 Meters Rest as needed, and perform 6 Strict...

17 SEPTEMBER 2021

“Upside Down Sprinter” (AKA “The Tom!”)

Concept2 Row, 500 Meters
Rest as needed, and perform 10 Strict Toes to Bar
Concept2 Row, 400 Meters
Rest as needed, and perform 8 Strict Toes to Bar
Concept2 Row, 300 Meters
Rest as needed, and perform 6 Strict Toes to Bar
Concept2 Row, 200 Meters
Rest as needed, and perform 4 Strict Toes to Bar
Concept2 Row, 100 Meters
Rest as needed, and perform 2 Strict Toes to Bar

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