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"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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26 September 2017

TUESDAY 170926

For Time:

Front Squat, 15 Repetitions (at HQ / 135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
30 Toes to Bar (at Krav Maga)
Run 100 Meters (to HQ)
Front Squat, 12 Repetitions
Run 100 Meters
20 Toes to Bar
Run 100 Meters
Front Squat, 9 Repetitions
Run 100 Meters
10 Toes to Bar
Run 100 Meters

Note: Todays session comes from a Coach Glassman (CrossFit Founder) original WOD circa 2009. At the upper-advanced level, all repetitions at each station should be consecutive, and the first Front Squat is ideally caught in the bottom of a Squat Clean.

Morgan – A Champion in Mind, Body and Spirit!

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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25 September 2017

MONDAY 170925

Station Rotation at Krav Maga:

One Minute “On” followed by One Minute “Off” at Following Stations: (1 Round)
Assault Bike
Concept2 Row
Slam Ball
Battle Ropes
GHD Sit-up

Then at HQ,

“The Grind”

As Many Rounds As Possible in 10:00:
Thruster, 5 Repetitions
Hang Power Clean, 7 Repetitions
Deadlift, 10 Repetitions

Note: On “The Grind” which come from our friends at SEALFIT, men’s prescribed weight is 95lb. and women’s 65lb. This workout is programmed with the intention of 1 round completed every minute, for a total of 10 (or more) rounds. How many Athletes can Rx’ todays session, and achieve that goal?

Dan is Athlete Of The Week!

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Congratulations to Dan who was recognized as Athlete Of The Week at CrossFit Amundson. From the moment Dan walked into our gym, his eyes were gleaming with a “Man on a Mission”. Dan brings an incredible warrior-spirit to his training sessions, which are often the complete “Trifecta Challenge” of CrossFit, Bag Class and Yoga! One of the common comments about Dan is, “Man, that guy can row!” Indeed, Dan is one of the top Concept2 Rowers in the gym (watch out, Tom!) and is quickly developing capacity in his weightlifting and gymnastics capacity as well. Dan has a heart of gold, and is a source of continual encouragement and motivation to his fellow athletes. A professor of Linguistics at Stanford, Dan has a brilliant mind, and we are blessed to have him in our gym community. Keep up the inspiring work Dan!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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23 Septembe 2017

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM. Community Open Gym is from 12:30 PM to 2:00 PM.

The Whiteboard Gathering!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Affiliate Cup Training Session with Brett and Amber! (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2:00 PM)

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22 September 2017

FRIDAY 170922

CrossFit Hero Workout Friday!

“Daniel”

For time:
100 Meter Run (HQ to Krav Maga)
50 Pull-ups (at Krav Maga)
400 Meter Run (Krav Maga to 38th Avenue to HQ)
Thruster, 21 reps (at HQ – 95lb. / 65lb.)
800 meter run (Floral Loop)
Thruster, 21 reps (at HQ)
400 meter run (HQ to 38th Avenue to Krav Maga)
50 Pull-ups
100 Meter Run (Krav Maga to HQ)

Note: Todays workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. Scaling and modifications will be assigned in the gym. Bring your “A-Game” and sense of PURPOSE – today’s session is gonna’ be a good one!

Army Sgt 1st Class Daniel Crabtree

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)

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21 September 2017

THURSDAY 170921

Complete Four Rounds:

On a 3:00 Running Clock:
90 Seconds of Concept2 Rowing (Max Calories)
90 Seconds of Wallball Shots (Max Repetitions; 20lb. / 14lb.)

Note: Rest up to 3:00 between rounds. How many people can average 30 calories on the Concept2 Row and 30 repetitions on the Wallball each round?

Strong Mind – Body and Spirit!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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20 September 2017

WEDNESDAY 170920

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? This workout was last performed in our gym on August 24, 2014, and September 26, 2016, and the consensus the following day was that this session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August were in the high 170 range.

Greg Amundson on “Man of War” Podcast!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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19 September 2017

TUESDAY 170919

Complete One Round Every 4:00 (3 Rounds Total)

100 Double Unders
30 Kettlebell Swings (53lb. / 35lb.)
15 Pull-ups

Note:  On todays session, Athletes will have 4:00 to complete each round. Upon completion, a split time will be awarded. Athletes then rest until the top of the 4th Minute, and repeat for two additional rounds. As the saying in the Military goes, “It pays to be a winner!” The faster you complete each round, the most rest before subsequent rounds.

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Todays Whiteboard Mission Brief: The key to success in any endeavor is to constantly focus your attention within your “Circle of Influence.” This concept, first introduced to the world by the brilliant mind of Steven Covey, helps to realign your awareness to the areas of your life which you can actually INFLUENCE, or in other words, do something about. Look at the “Influence” circle above, and then choose one specific “Influence” to focus on today. As usual, Coach recommends the BREATH and PRAYER! The key insight is that, “YOU influence YOU.”

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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18 September 2017

MONDAY 170918

For Time:
1 Mile Run (Big Loop AKA “Urban Mile”)
Deadlift, 20 Repetitions (225lb. / 165lb.)
100 Squats

Rest up to 7:00 then,

800 Meter Run (Floral Loop)
Deadlift, 10 Repetitions (225lb. / 165lb.)
50 Squats

Note: Todays session is an “Old School” and original CrossFit HQ workout, created by CrossFit Founder Coach Glassman, circa 2002. In its simplicity lies its potency!

Terry and Sarah are Athletes of The Week!

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Congratulations to Terry and Sarah who were jointly recognized as Athletes of The Week at CrossFit Amundson. This determined, powerful and loving couple has some big fitness and lifestyle goals for 2018, and they have an awesome jump-start on their achievement. Since joining our gym, these two have been extremely consistent, tackling even the most challenging workouts with a “warrior mindset” and joyful attitude. Their dedication to learning and ultimately mastering the foundational CrossFit movements is super inspirational, and their encouragement to each other, and everyone in the gym, is heartfelt and appreciated. Congratulations Terry and Sarah, and keep up the awesome work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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16 September 2017

SATURDAY & SUNDAY 170916

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM. Community Open Gym is from 12:30 PM to 2:00 PM.

Sean is a Warrior!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2:00 PM)

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15 September 2017

FRIDAY 170915

CrossFit Hero Workout “Rich”

For Time:
13 Squat Cleans (at HQ ~ 155lb. / 105lb.)
Then, 10 Rounds of:
10 Pull-ups (at Krav Maga)
100-Meter Sprint (From Krav to Bus Stop and Back to Krav)
Then, 13 Squat Cleans (at HQ ~ 155lb. / 105lb.)

Note: Today is our second installment of the CrossFit Hero Workout Friday program we are launching at our gym. This are some super challenging workouts by design: They honor a fallen hero, who we recognize and honor through the effort of our training. However, just like any workout at our gym, these Hero Workouts are also scalable and open to modification to ensure everyone can participate.

“Rich”

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U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)

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