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"In a single day, Greg Amundson's CrossFit Goal Setting Course will teach you to achieve. I took this course once, and I'd take it again, even if he didn't change a single word. It's that good."

— Jon Gilson

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28 July 2017

FRIDAY 170728

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Complete 7 x  2:00 Minute Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Double Under (Score)

Note: In todays session, Athletes will “buy in” to the Double Under by completing two rounds of “Cindy”. Your score each round is the total number of Double Unders completed. Advanced Athletes can substitute “Cindy” for 5 Handstand Push-ups, 10 Single Leg Squats, 15 Chest to Bar Pull-ups). Rest exactly 1:00 between rounds.

Britain and the 4:00 PM crew of Deadlift Day

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Friday Special Programs

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

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

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27 July 2017

THURSDAY 170727

“Leg Day – CrossFit Style”

Squat Cleans, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Squat Cleans, 1 minute (115lb. / 75lb.)
Rest 2 minutes
Squat Cleans, 1 minute (135lb. / 85lb.)
Rest 2 minutes
Squat Cleans, 1 minute (165lb. / 95lb.)
Rest 2 minutes
Squat Cleans, 1 minute (185lb. / 125lb.)
Rest 2 minutes
Squat Cleans, 1 minute (205lb. / 135lb.)

Rest as needed then,

Farmers Carry, 400 Meters (Dumbbell or Kettlebell)

Note: Try for max repetitions each round without dropping the barbell. On the Farmers Carry, use one hand, and stand still during any changeover. Use max weight possible.

Miss Molly – Fitness Outside the Box!

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Thursday Special Programs

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

Endurance Workout is Cancelled Today!

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

Satvana (Yoga is cancelled tonight)

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

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26 July 2017

WEDNESDAY 170726

Mini Tabata Evolution at Krav Maga

4 Rounds of 20 Seconds “On” x 10 Seconds “Off”. Rest 1:00 between stations. Every Repetition or Calorie Counts.

Assault Bike (70 RPM Goal for Men / 50 RPM Goal for Women)
Concept2 Row (Calories
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Double Under or Weighted Jump

Rest as needed then at HQ,

Bench Press, 21, 15, 9, 6, 3 Repetitions

Note: For the strength session at HQ, each set of Bench Press should be a “Repetition Max” set. Weight will be recorded for each set.

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Coach joins an incredible lineup of speakers to help support Safe Call Now at the 2017 Triggrcon Conference in Seattle.

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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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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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25 July 2017

TUESDAY 170727

Three Rounds For Time,

Ground to Overhead, 10 Repetitions (135lb. / 95lb.)
Run Floral Loop (800 Meters)
“Cindy” x 3 Rounds (5 Pull-ups, 10 Push-ups, 15 Squats)

Note: Today we are “mashing up” for the second time two classic CrossFit workouts known as “Cindy” and “Grace”. The combination of Ground to Overhead with the gymnastic components of “Cindy” make for a potent session, especially when adding the 800 meter run (or row). How many people can Rx’ todays session (with the run) and bring it home in under 20 minutes?

Captain in Bali takes Fitness outside the Box!

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Tuesday Special Programs

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

Our Light Workout will be HQ programming.

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

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

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24 July 2017

MONDAY 170724

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board
Bosu Ball Squat

Rest as needed then at HQ,

For Total Reps:
1 Minute of Power Snatches (95lb. / 65lb.)
1 Minute of Front Squats
Rest 1:00
2 Minutes of Power Snatches
2 Front Squats
Rest 1:00
3 Minutes of Power Snatches
3 Minutes of Front Squats

Note: On the HQ evolution, use the same barbell weight on all sets. Your score each round is the Power Snatches over the Squats, such as 10/10, for a score of 10 Snatches and 10 Front Squats. How many people can average 10 or more repetitions of each skill each minute?

Nick is Athlete Of The Week!

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A very big congratulations to Nick who was recognized as Athlete Of The Week at CrossFit Amundson. Nick is pound-for-pound the strongest athlete in our gym. His feats of strength in the Thruster and Front Squat have been a huge source of inspiration, and his metabolic conditioning keeps everyone on their toes and encourages “A Game Mentality” during workouts. Nick is renowned for his laser focus, warrior spirit and professional approach to workouts, while simultaneously being a voice of motivation and encouragement for his peers. Thank you Nick for being such an awesome part of our gym family, and for your enduring service to our Country. We love you brother!

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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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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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22 July 2017

SATURDAY & SUNDAY 170722

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.

Faith Works Ministry 

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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)

Art of Breath Seminar (Private Event at Krav Maga

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21 July 2017

FRIDAY 170721 

For time:
Thruster, 30 Repetitions (85lb. / 55lb.)
10 Burpees
400 Meter Run
Thruster, 20 Repetitions
20 Burpees
400 Meter Run
Thruster, 10 Repetitions
30 Burpees
400 Meter Run

Note: Today we have another CrossFit HQ circa 2006 “Original Workout”. Use the same Barbell weight for all repetitions, and set a goal to keep all repetitions to single sets. Join Coach and Joshua Mantz at the 4PM workout for a few “Warrior Words” around the whiteboard!

Coach in Brighton, MA during lecture tour on “Seeking God First”

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Friday Special Programs

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

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

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20 July 2017

THURSDAY 170720

Push Jerk, Maximum Repetitions (135lb. / 95lb.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Strict)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (115lb. / 85b.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Kipping)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (95lb. / 65lb.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Chest to Bar)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (85lb. / 55lb.)
Rest up to 10 Seconds then,
Bar Muscle Ups, Maximum Repetitions (or another round of Chest to Bar)

Note: This is a good one! Your “score” each round consists of the total number of Push Jerks over your Pull-ups. For example, a score of 20 / 20 is 20 Push Jerks over 20 Pull-ups of their respective variety. Be disciplined on the 10 seconds rest between stations! This is a 2006 circa Coach Glassman “test” of functional upper body strength.

Looking Good – Feeling Good – Outta’ Be in Hollywood!

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Thursday Special Programs

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

Endurance Workout is Cancelled Today!

Bag Class is Cancelled Today!

Satvana (6:00 PM – 7:15 PM at Krav Maga with Special Guest Instructor! )

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

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19 July 2017

WEDNESDAY 170719

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Deadlift (135lb. / 95lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Wallball Shots (50% Threshold)
Minute Two: Deadlift (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Be vigilant with maintaining technique on the Deadlift. Push yourself today, and hold those percentage numbers!

Krav Maga starts next Monday!

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Wednesday Special Programs

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

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga Starts July 24! (Sign Up Now Available at HQ!)

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18 July 2017

TUESDAY 170718

Evolution A:
As Many Rounds As Possible in 8:00 of,
Double Under, 30 Repetitions
Dumbbell or Kettlebell Thruster, 8 Repetitions (35lb. / 25lb.)

Rest as needed then,

Evolution B:
As Many Repetitions As Possible in 5:00 of,
100 Double Unders
400 Meter Run
Kettlebell Swing  (AMRAP Score – 53lb. / 35lb.)

Strong Mind – Strong Body – Strong 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.

Satvana Please note we have a special guest instructor while Coach is in Detroit! 

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

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