Covid Operational Plan

As a community of athletes we are navigating a season of life that is challenging and rapidly evolving. We know that the coronavirus has been scary and stressful for everyone. 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. We also believe there has never been a more important time for health in your mind, body and spirit. For those reasons we want to get back to working out as soon as we can. 

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 JANUARY 2021

23 JANUARY 2021

SATURDAY & SUNDAY 210123 We hope you can join us today at 10AM for our FREE community workout. _______________

Saturday

23 JANUARY 2021

We hope you can join us today at 10AM for our FREE community workout. 

22 JANUARY 2021

22 JANUARY 2021

FRIDAY 210122 “Harder SQT” Four rounds for time of: 400 Meter Sprint Ground to Overhead, 10 Repetitions (95lb. / 65lb.) Rest 5:00 then, 5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead. Note: Your 5:00 clock for the 1RM begins immediately after you...

22 JANUARY 2021

“Harder SQT”

Four rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

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21 JANUARY 2021

21 JANUARY 2021

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang Power Clean, 9 repetitions Even Minutes: Shoulder to Overhead, 6 repetitions Note: The route on Evolution A is the...

21 JANUARY 2021

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang Power Clean, 9 repetitions Even Minutes: Shoulder to Overhead, 6 repetitions Note: The route on Evolution A is the...

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20 JANUARY 2021

20 JANUARY 2021

WEDNESDAY 210120 Complete Five Rounds, Concept2 Row, 200 meters Tempo Deadlift, 5 repetitions (5 second tempo) Rest as needed then, 5 Sets of Max-rep Strict Pull-up (or 50 reps, whichever comes first) Note: Take as much rest as needed between the C2Row and Deadlift....

20 JANUARY 2021

Complete Five Rounds,

Concept2 Row, 200 meters
Tempo Deadlift, 5 repetitions (5 second tempo) 

Rest as needed then,

5 Sets of Max-rep Strict Pull-up (or 50 reps, whichever comes first)  

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19 JANUARY 2021

On a 20:00 clock (5 rounds each station)

Minute One: Strict Pull-ups, 7 repetitions 
Minute Two: 14 Hang Power Cleans (95lb. / 65lb.)
Minute Three: 21 Squats 
Minute Four: Run 300 meters 

Note: Check the blog for today’s schedule!

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19 JANUARY 2021

19 JANUARY 2021

TUESDAY 210119 On a 20:00 clock (5 rounds each station) Minute One: Strict Toes to Bar, 7 repetitions Minute Two: 14 Hang Power Cleans (95lb. / 65lb.) Minute Three: 21 Squats Minute Four: Run 300 meters Note: It's a beautiful day to be outdoors on the grinder! Scaling...

18 JANUARY 2021

18 JANUARY 2021

Happy Martin Luther King Jr. Day! Please note that our gym will be closed today in honor of Martin Luther King's life and legacy. ______________

18 JANUARY 2021

Please note that our gym will be closed today in honor of Martin Luther King’s life and legacy. 

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