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"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

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20 July 2019

SATURDAY & SUNDAY 190720

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.

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19 July 2019

FRIDAY 190719

“The Grind”

As Many Rounds As Possible in 12:00 of,

One Arm Dumbbell Hang Power Snatch, 12 Repetitions (45lb. / 25lb.) 
Run 200 Meters (Bus Stop)
Toes to Bar, 9 Repetitions 

Rest as needed then,

“Lock Em’ Up!”

On a 2:00 Running Clock
For Total Reps:
1 Minute of Barbell Ground to Overhead (95lb. / 65lb.)
1 Minute of Burpees 

Cash out with one minute max calories on the Assault Bike. 

Note: On todays session the Dumbbell Hang Power Snatch will reset between the legs similar to a Kettlebell Swing. Athletes will perform 6 repetitions on each arm and can change arms as often as required. On “Lock Em’ Up” keep a running total of your repetitions. How many athletes can achieve Rx’ 5 + rounds of “The Grind” and 40 or more repetitions of “Lock Em’ Up!”? 

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Friday Special Programs 

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

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18 July 2019

THURSDAY 190718

Evolution A:

Every 2:00 for 16:00 (8 Rounds)

Tempo Front Squat, 4 Repetitions (5 second descent / 1 second hold bottom position)

Rest as needed then,

Evolution B:

One “Sprint Round”
Row 500 Meters
Wallball shots, 30 Repetitions (20lb. / 14lb.)
Strict Pull-up, 10 Repetitions 

Note: Athletes can pick their weight on the Front Squat and either maintain or increase the load. We will record the most weight lifted while maintaining the tempo. Barbells start on the ground (no racks). 

Three Warriors!

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Thursday Special Programs 

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

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17 July 2019

WEDNESDAY 190717

Shoulder Press 7, 5, 3, 1 Repetitions (Overload & Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the tempo training, the descent is between 5 and 7 seconds. Athletes will use either a Push Press or Jerk to move the barbell overhead, then use the strict range of motion of the Press to return the barbell to the race position. This is known as “overload” training and will be further explained by Coach around the whiteboard today. 

July, 2015 – The original Run-Swim-Run Gold Medal Team (notice Eddie!) 

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Please note there is no Krav Maga tonight. Last class of the day is 4PM.

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16 July 2019

TUESDAY 190716

“Smackie”

For Time,

Run Big Loop
Thruster, 50 Repetitions (45lb. / 35lb. unloaded barbell)
Hang Power Clean, 30 Repetitions (95lb. / 65lb.) 

Note: Todays session is a modified version of “Jackie” and was a favorite workout of Coach Glassman and the “Team Six” crew when Rowing and Pull-ups were not available. Athletes will be required to put their Power Clean weight on their barbell following the Thrusters. 

Ryan – Circa July, 2015 at Battle of The Badges

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Today is your opportunity for the Trifecta Challenge! 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Warrior Yoga (6:30PM – 7:15PM)

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15 July 2019

MONDAY 190715

For Time,

Run 400 Meters 
21 Deadlifts (185lb. / 115lb.)
21 Burpees 
15 Deadlifts 
15 Burpees
9 Deadlifts 
9 Burpees 
Run 400 Meters 

Note: We are going way back in time to an original CrossFit workout circa 2001 at the original CrossFit gym on Research Park Drive. The couplets are where it’s at! 

Prepare for Battle! (Candidate Amundson at US Army Officer Candidate School, circa 2006) 

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Happy 41st Birthday to Coach and Happy 7th Birthday to our gym! 

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Week At A Glance

Tuesday: 

  • CrossFit Masters Class (10:30AM – 11:30AM) 
  • Bag Class & Krav Maga (5:30PM – 6:15PM
  • Warrior Yoga (6:30PM – 7:15PM)

Wednesday: No Krav Maga tonight 

Thursday:

  • CrossFit Masters Class (10:30AM – 11:30AM) 
  • Krav Maga (all levels – 5:30PM – 6:15PM) 

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

Saturday: FREE Community Workout!

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13 July 2019

SATURDAY & SUNDAY 190713

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.

Efrain is the Jump Rope Champion (of the World!)

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How CrossFit changed one mans life [video]

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12 July 2019

FRIDAY 190712

“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.

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. Compare today to June 14, 2019. 

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Friday Special Programs 

CrossFit Strength Class (8AM – 9AM)

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The Authority of Scripture – A New Podcast with Greg Amundson

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11 July 2019

THURSDAY 190711

“Harder Ghost”

On a 3:00 Clock,
Minute One: Assault Bike (Grind Station – 65 + / 55 + RPM)
Minute Two: Double Unders
Minute Three: GI Janes (Or Burpees)

Note: Today’s session is one of the infamous CAMP sessions from “Team Guerrero’s” training in program. In todays session, athletes can pick their “start station” but must honor the order of rotation. Maintain a running total of repetitions between stations. Rest up to 2:00 between rounds, and complete a total of 4 rounds. This is an epic session! Compare todays score to March 6, 2019. 

Tania and VJ are “Trifecta Warriors!”

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Are you up for the Trifecta Challenge? Every Tuesday, you have the opportunity to take three classes in a row (CrossFit, Bag Class and Yoga) and earn the coveted Trifecta Challenge bragging right!

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Thursday Special Programs 

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

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10 July 2019

WEDNESDAY 190710

Four Rounds for Time:

Run 400 Meters
10 Toes to Bar
Power Clean, 5 Repetitions (135lb. / 85lb.)
Kettlebell or Dumbbell Snatch, 10 Repetitions (5 Each Arm, 53lb. / 35lb.)

Note: Today’s session is a slightly modified CrossFit Hero Workout and it’s a good one! 

Jamie is a Yoga Master!

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Wednesday Special Programs 

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

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