"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

22 August 2019


Complete As Many Rounds As Possible in 15 minutes of:

400 Meter Run,
Deadlift, 15 Repetitions (bodyweight on the barbell)

Rest as needed then,

Rope Climb, 4 accents utilizing the most challenging technique available.

Note: The Rx load on the barbell today is bodyweight. Scaling options are at 3/4 and 1/2 bodyweight.

The Eagle Rise Team! Coach – Redman – Mantz – Dobyns


Reminder that the last class of the day is 4PM.


21 August 2019


Five Rounds for Time of,

Strict Pull-up, 7 Repetitions
Alternating Dumbbell Snatch, 20 Repetitions (10 each arm ; 45lb. / 25lb.)
30 Double Unders (or 50 single jumps)

Note: Scale the weight on the Snatch if needed. One head of the dumbbell must touch the ground and then achieve full extension overhead for the repetition to count. We are going to enforce STRICT range of motion on the Pull-ups – use a band if necessary!

New CrossFit Amundson Banner Project coming soon!


“Here is the key to appropriate levels of intensity: Every time you train, train as if your life depends on it – because it does.” ~ Coach during the NTOA lecture on CrossFit for Law Enforcement


20 August 2019

TUESDAY 190820

For Time,

30 Front Squats (See note on weight below)
20 Hang Power Cleans
10 Shoulder to Overhead
Run Big Loop
10 Shoulder to Overhead
20 Hang Power Cleans
30 Front Squats

  • Aspiring Purple = 115lb. / 75lb.
  • Blue = 95lb. / 65lb.
  • Use same weight on all exercises (ie. 1 barbell in the entire workout)

Note: Todays session is going all the way back to 2001, at the original CrossFit gym. The original prescribed weight was 115lb. for men.

Good luck to Coach on his lectures at the NTOA in Orlando, FL.


Please note the last class of the day is the 4PM workout.



19 August 2019

MONDAY 190819

7 rounds for reps of (14:00 running clock)

30 seconds of Burpees
Rest 30 seconds
30 seconds of Dumbbell (or Kettlebell) Thrusters (35lb. / 25lb.)
Rest 30 seconds

Rest as needed then achieve 50 strict Pull-ups in the least amount of sets possible.

Note: Keep a running total of repetitions each “round” which consists of 30 Seconds of Burpees and 30 Seconds of Thrusters. During the break between Thrusters and the next round of Burpees, athletes will report their score. There are  “rounds” within the 14:00 running clock.

Bag Class Warriors!


Week at a Glance

Please note that Coach is lecturing at the National Tactical Officers Association (NTOA) conference in Orlando, FL. this week. There will be a slightly modified class schedule in his absence.

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

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

Friday: CrossFit Strength & Olympic Lifting (8:00AM – 9:00AM)

Saturday: FREE Community Workout


17 August 2019


Please note that our gym will be closed on Saturday for the 2019 Warrior Quest. If you have not registered for this event and are interested in attending please contact Coach.



16 August 2019

FRIDAY 190816

Please note in preperation for the Warrior Quest on Saturday there will only be a 6AM and 8AM class time today. Between 9AM and 3PM there is opportunity for open gym. Please contact Coach if you are not already a Keyholder for access.

Four Rounds For Time,

Run 400 Meters
5 Shoulder to Overhead
10 Front Squats
15 Hang Power Cleans
30 Lateral Jumps Over Bar

Note: On todays session, RX weight for men is 95lb. and women is 65lb. The goal is to move through the required repetitions consecutively. On the Lateral Jump, the athlete will jump “side to side” over the bar (facing the bumper plates). Both feet must leave and land at the same time.

Thank you to Henry Montes for the awesome new American Flag!


Please note that Saturday, August 17, our gym will be closed for the 2019 Warrior Quest. If you are interested in attending there are still a limited number of spots available! Please contact Coach with any questions.


2019 Warrior Quest Registration



15 August 2019


“The Sprinter”

10 rounds, each for time, of:

100-meter sprint on the Concept2 Row
Rest up to 90 seconds between rounds

Rest as needed then,

Tempo Deadlift, 7,5,3,1 repetitions (5 second descent)

Note: Today we are contrasting the speed and power of the 100-meter sprint (approximately 16 to 20 seconds of work) with the slow and methodical eccentric tempo on the Deadlift. Remember that the mechanics of the Concept2 and the Deadlift are very similar and complementary, just operating on different planes.

Congratulations to Jim on 7 Years of CrossFit training!


Thursday Special Programs

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


14 August 2019


Strict Press, 5,3,1,1,1 Repetitions (From the Rack – Achieve a 1RM)

Rest as needed then,

“The Chief”

On a 3:00 Clock,
3 Power Cleans (135lb. / 85lb.)
6 Hand Release Push-ups
9 Squats

Rest up to 1:00 then repeat for a total of 3 rounds

Note: We begin our session by focusing on upper body strength. A great 1RM goal is 3/4 bodyweight (men) and 1/2 bodyweight (women). On the workout “Chief” we are using the Hand Release Push-up for a bit more challenge and emphasis on full range of motion. How many people can Rx the session and maintain an average of 5 rounds?

Increasing in strength on a daily basis ….. it’s what we do!


Wednesday Special Programs 

Advanced Krav Maga (5:30PM – 6:15PM)


13 August 2019

TUESDAY 190813

For Time:
Front Squat, 21 Repetitions (115lb. / 75lb.)
Kettlebell Swing, 42 Repetitions (53lb. / 35lb.)
Run Floral Loop (800 Meters)
Front Squat, 15 Repetitions
Kettlebell Swing, 30 Repetitions
Run 400 Meters
Front Squat, 9 Repetitions
Kettlebell Swing 18 Repetitions
Run 200 Meters (Bus Stop)

Note: Today is another “Old School CrossFit HQ” workout, circa 2003. Notice the decreasing repetitions and (moderate) weight compared to todays CrossFit games standards! Aspiring Purple Belts should strive for consecutive repetitions on all stations. This is meant to be a fast and hard sprint-style workout!

Roberto! (From the Archives, Water Warrior Challenge, August 2016)


Tuesday Special Programs 

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


12 August 2019

MONDAY 190812

On a 20:00 Clock (4 Rounds Each Station)

Minute One: Toes To Ring, (15, 12, 9 Repetitions)
Minute Two: Rope Climb, (3,2,1 Repetitions)
Minute Three: One Round of “Cindy”
Minute Four: Assault Bike, (15,12,9 Calories)
Minute Five: Weighted Box Step-up (20 inch box, 35lb. / 25lb. Kettlebells – 10,8,6 Repetitions)

Note: On todays station rotation, aspiring Purple Belts should strive for the highest number of repetitions / calories in each minute at each station. Blue Belts should strive for the mid-range, and white belts the lower range. Scaling up is always encouraged! Use the most challenging Rope Climb ascent technique available. The Box Step-up is repetitions each leg, with Kettlebell’s held in each hand.

Team Trifecta!


Week At A Glance


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


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


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


  • CrossFit Strength & Olympic Lifting


Old Site


Visit our Other Sites