"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 October 2018


Please join us today from 10:00AM to 11:00AM for the CrossFit Amundson Free Community Workout.


CrossFit Amundson – Saving Officers lives, one training session at a time!



19 October 2018

FRIDAY 181019

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

Every 3:00 for 21:00 (7 Total Rounds)

Complete One Round Of:

Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions

Note: Use as much weight on this complex as possible, the limiting factor being the Push Jerk. The repetitions to not necessarily need to be consecutive, and athletes should consider breaking between the Deadlift, the Clean, and the Jerk. A great goal for men is 155lb. and women 85lb.

Jim takes fitness “Outside the Box!”


Friday Special Programs 

8AM – 9AM – CrossFit Amundson Strength and Olympic Lifting


18 October 2018


CAMP Training Session!

Complete Four Rounds:
On a 4:00 Running Clock,

Minute One: GI Jane’s
Minute Two: Wallball Shots
Minute Three: Kettlebell Swing (53lb. / 35lb.)
Minute Four: 200 Meter Sprint

Note: Athletes who have completed the CAMP Belt Test are encouraged to wear their belts on all CAMP training sessions! 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 4 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

Coach during Krav Maga Black Belt Preparatory Training


Thursday Special Programs

Bag Class (5:15PM – 6PM)


Some people feel content to navigate life without any particular need for a spiritual solution to their problems. They have no inclination to seek God in order to have a basis for meaning in life, to have a strong moral framework, to aspire for greatness, or to find fulfillment and happiness.
That is not my story.
I have discovered that when I earnestly seek God “with all my heart, with all my mind, with all my soul, and with all my strength” (Deuteronomy 6:5), then all the puzzle-pieces of my life seem to fit perfectly together.
Seeking God provides me with meaning and purpose, solidifies my moral framework, allows for victory I could never achieve on my own, and provides my heart with fulfillment and true happiness.
What will the legacy of your story be?
~ Coach

17 October 2018


As Many Rounds and Rep’s As Possible in 5:00 of:
Deadlift, 5 Repetitions (see note on weight)
Burpee, 15 Repetitions

Rest as needed then,

As Many Concept2 Row Calories As Possible in 90 Seconds

Note: On the Couplet, your “score” is the total number of repetitions (20 repetitions possible each round) multiplied by the amount of weight on the barbell. Recommended weight for men is 225lb. to 275lb., and women is 85lb. to 125lb. Both of these evolutions are meant to be blasters!


Congratulations to Coach who was selected as the Section Chair for Physical Fitness for the National Tactical Officers Association. More information to follow soon on this exciting promotion and development for Coach, and the positive impact this will have on CrossFit for Law Enforcement Application.


16 October 2018

TUESDAY 181016

“Old School”

5 RM Front Squat (Use the Rack // RM = weight you can squat 5 but not 6 times \\)
Rest as needed then,
40 Toes to Bar
Rest as needed then,
3 RM Front Squat
Rest as needed then,
30 Toes to Bar
Rest as needed then,
1 RM Squat
Rest as needed then,
10 Toes to Bar

Rest 5 minutes then,

Run the big loop for time or Concept2 Row 2K.

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 to statically and dynamically tax the midline and core. The first part of our training day is not “on the clock”. Rather, we are going to move as much weight through the Front Squat as possible, and then complete the required number of Toes to Bar repetitions in the fewest number of sets possible. Our goal is to experience the effect on the midsection as we maintain midline stability through the Front Squat and Toes to Bar. Expect to be sore on Wednesday! Compare today’s weight to July 21, 2018.

Zoe – Are you OK?


Tuesday Special Programs:

Bag Class (5:15PM – 6PM)

Warrior Yoga (6PM – 7PM)


15 October 2018

MONDAY 181015

Threshold Mashup Training:

As Many Repetitions As Possible in 1:00 of Double Unders
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 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Double Under (50% Threshold)
Minute Three: Pull-up (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Push yourself today, and hold those percentage numbers! This is a great session to improve your capacity on the famous “CrossFit Girl” workout “Fran”. This combination or “triplet” is super challenging – compare your score today to July 31, 2018.

CAMP Blue Belt Test, October 13, 2018


Week At A Glance

Tuesday: Bag Class and Yoga

Thursday: Bag Class (No Yoga)

Friday: Strength and Olympic Lifting


13 October 2018


Please join us from 12PM to 2PM for the first official CrossFit Amundson CAMP (CrossFit Amundson Maximum Performance) Blue Belt Test and Promotion Ceremony. If you have not already signed up for the test, you are welcome to observe, but you will not be able to participate. There will not be a 10AM community workout today. The gym will open at 11:30AM for CAMP warm-up and test preperation. Following the test (ie. group workout) there will be a celebratory meal and promotion ceremony. We look forward to seeing you there!

The Official CAMP Promotion Board! (Ready for some Blue Belts!)


12 October 2018

FRIDAY 181012

Evolution A:

Complete Three Rounds – Rest up to 3:00 Between Rounds:

0:00 to 1:30, Concept2 Row, Maximum Calories
1:30 to 3:00, Wallball Shots, Maximum Repetitions (20lb. / 14lb.)

Rest as needed then,

Evolution B:

Rope Climb, 5 Accents (Use Most Challenging Technique Available)

Note: On Evolution A, Every Calorie and Repetition Counts, and there is a “Running Total” between stations.

Dakota – Getting ready for that Blue Belt Test!


CAMP Blue Belt Test is Saturday! 

  • Saturday, October 13, 2018 – 12PM to 2PM at HQ
  • Award ceremony and promotion to follow test
  • Celebratory Meal!!!
  • Testing fee of $25.00 includes certificate and belt (auto-billing)
  • Krav Maga athletes are eligible and encouraged to test
  • Minimum of 3 months of training at CrossFit Amundson required to test
  • Gym opens at 11:30AM
  • CrossFit Amundson Remote Athlete Testing Fee $199.00 [REGISTER HERE]


11 October 2018


“Got Strength?”

Tempo Deadlift, 7,5,3,1 Repetitions (5 + second descent)

Rest as needed then,

Tempo Bench Press  7, 5, 3, 1 Repetitions (3 + second descent)

Extra Credit:

150 Double Unders for Time (or 200 single jumps)

Note: Todays “Strength Day” is intended to develop strength and reinforce the proper mechanics of the Deadlift and Bench Press. We will be recording the 1RM for the Bench and Deadlift. Remember, on Tempo days, it’s more about the TEMPO then the WEIGHT!


US Army Major (Ret.) Josh Mantz and former DEA Special Agent and US Army Captain Greg Amundson will be sharing the stage together at John F. Kennedy University during a full day transformational laboratory on achieving optimal performance, resilience, and wellness. Josh and Greg are plank-owners of world renowned Eagle Rise Speakers Bureau, and are both Amazon #1 ranked bestselling authors. This is going to be one awesome day of education and inspiration!


Please note Bag Class and Yoga are cancelled tonight for a lecture Coach is giving in Walnut Creek.


10 October 2018


“Barbell Cluster” 5,3,1,1,1 Repetitions (Establish 1RM Max)

Rest as needed then,

“The Burley Seven”
As Many Rounds As Possible in 5:00 of,
7 Dumbbell Thrusters (35lb. / 25lb.)
7 Burpees
7 Pull-ups

Note: The “Cluster” is a combined Squat Clean and Thruster. There are 2 hip openings allowed in this movement. Athletes can also Power Clean the first rep, then perform a full Thruster to the overhead position. The goal is to work up to a 1RM maximum effort. Compare this effort to last week’s Thruster utilizing the rack. On the triplet, blast through with a goal of 3 or more rounds.

Brian, are you OK?


Wednesday Special Programs 

Krav Maga Belt Test (6:15 – TBD)


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