27 March 2019


“Tabata Fight Gone Bad”

Tabata Wall Ball (20lb. / 14lb., Maximum Repetitions)
Tabata Box Jump (20′ men and women / Maximum Repetitions)
Tabata Kettlebell Sumo Deadlift High Pull (73lb. / 53lb. Maximum Repetitions)
Tabata Dumbbell Push Press (25lb. / 15lb., Maximum Repetitions)
Tabata Assault Bike (Maximum Calories)

Note: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is a 1:00 minute rest between stations (4 minutes each station). Keep a running total at each station for total maximum repetitions or calories. This is an incredible stimulus, that makes a tough workout like Fight Gone Bad even “badder!” Bring your game face today! Bring your A-game and a bottle of water! 

Nate “The Champion” Mendelsohn (circa 2016 at HQ) 


Wednesday Special Programs 

Krav Maga (All Levels – 5:30PM – 6:15PM)


26 March 2019

TUESDAY 190326

On a 3:00 clock,

Run 400 Meters,
Bench Press, As Many Repetitions As Possible (135lb. / 75lb.) 

Note: It’s back by popular demand! Today’s session is a staple training session at our gym. How many athletes can Rx’ todays session and achieve 15 or more repetitions each round, or a total of 60 or more repetitions? Rest up to 3:00 between rounds. 

Olivia is a running superstar at the She Is Beautiful Race


Congratulations to Olivia on yet another running accomplishment! 


Tuesday Special Programs

Krav Maga (5:30PM – 6:15PM at HQ)


25 March 2019

MONDAY 190325

Take 10:00 and establish a “Working 1RM” Power Clean,

Rest as needed then,

As Many Rounds As Possible in 5:00 of,
Power Clean, 3 Repetitions (70% of 1RM)
Squat, 30 Repetitions
Strict Pull-up, 7 Repetitions 

Rest up to 5:00 and hit this session again! 

Note: How many people can Rx’ todays session (ideally with Power Clean weight of more than 135lb. / 75lb.) and achieve four rounds? 



Are you ready for a great challenge for a great cause? Join Coach for the 2019 Never Forget Relay to support our county’s first responders. This years race is open to “supporters of Law Enforcement” which is everyone who trains at CrossFit Amundson. If you’ve ever wanted to compete in a 5K or 10K now you can do both on the same day! Teams of 4 – each team member running two 5K legs of the race. If you’re interested design your team on the whiteboard at HQ. In addition to official prizes we will have some great gym prizes for everyone who participates. Any questions please check with Coach or Ryan. 


Krav Maga Training Schedule

We are excited to announce all three days of Krav Maga this week at “All Levels”. Tuesday will focus primarily on combatives (ie. Bag Class), Wednesday will be weapons training, and Thursday will be conditioning and combatives. 



23 March 2019


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! We hope to see you in the gym. 

Strong in Mind – Body – and Spirit! 


“There is a difference between being a leader and being a boss. Both are based on authority. A boss demands blind obedience; a leader earns his authority through understanding and trust.” ~ Klaus Balkenhol


22 March 2019

FRIDAY 190322

CrossFit Open Workout 19.4 

Look at those guns!


“A leader is a dealer in hope.” ~ Napoleon



21 March 2019


Strength Day!

Press, 5,5,5,5,5 Repetitions (Work progressively heavier each set)
Push Press, 3,3,3,3,3 Repetitions (Work progressively heavier each set)
Split Jerk, 1,1,1,1,1 (Work progressively heavier each set)

Note: We will record data points for the most weight lifted at 5, 3, and 1 repetitions. Push Press and Split Jerk technique will be reviewed at each class session. Compare to March 27, 2018. 


Thursday Special Programs

Krav Maga (5:30PM – 6:15PM All Levels)


“A leader … is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.” ~ Nelson Mandela


20 March 2019


Three Rounds for Time:
Run 400 Meters (or Row 400 Meters or Bike 30 Calories)
Strict Pull-up, 15 Repetitions
Hand Release Push-up, 30 Repetitions 

Rest as needed then,

Accumulate a total of 2:00 in an L-Sit on P-Bars 

Note: The combination of the strict pull-up and hand release push-up is super challenging! We are going to enforce a very “strict” standard on the strict pull-up today – SEALFIT style! 

Team Guerrero joins the 4PM Crew!


Wednesday Special Programs 

Krav Maga (5:30PM – 6:15PM – All Levels Tonight!)


“The mark of a great man is one who knows when to set aside the important things in order to accomplish the vital ones.” ~ Brandon Sanderson


19 March 2019

TUESDAY 190319

Row 1000 Meters for Time
Rest as needed then,
Deadlift, 10 Repetitions for 10RM Effort
Rest as needed then,
Row 500 Meters for Time,
Rest as needed then,
Deadlift, 5 Repetitions for 5RM Effort
Rest as needed then,
Row 100 Meters for Time,
Rest as needed then,
Deadlift, 1RM

Note: Today we are going “way old school” from a workout programmed by Coach Glassman for Greg Amundson in the winter of 2001. This is classic “Coach” programming – a simple couplet, pairing maximum effort attempts at weightlifting and monostructural elements. The only “timed” element today is the Concept2 Row. The Deadlift is not for time – but rather for maximum weight. Athletes can rest as needed between Rowing and Deadlifting, but the entire workout must be completed within a 45 minute time cap. How many people can keep the total row time less than 7:00, and the total Deadlift weight over 500lb. (men) and 300 b. (women)? Compare today’s effort on the Deadlift and the Row to October 1, 2018, and set a new record! 



Krav Maga Starts Tonight! 

The official Krav Maga KIDA and “Bow In” begins tonight at 5:30PM. Please be to class early! Former Krav Maga athletes should bring their belt and black uniform pants. We look forward to seeing you there!


18 March 2019

MONDAY 190318

On a 15:00 Running Clock (5 Rounds Each Station)

Minute One, Assault Bike (12 / 7 Calories)
Minute Two: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Minute Three: Weighted Box Step-up, 12 Repetitions (See note below)

Note: On the Box Step-up, men use 24 inch box and women 20. Men’s weight is two 35lb. Kettlebells, held in hand “Farmers Carry” style. Women’s weight is two 25lb. Kettlebells. Ensure each “working leg” extends fully on and off the box. This workout packs a punch, and is also a great grip strengthening session. Athletes can pick their start-station, but must honor the order of rotation. 

Laurence shows how it’s done on the Rope Climb!


Krav Maga Schedule This Week

Tuesday: Krav Maga (Official KIDA and Bow In – 5:30PM – 6:15PM – All Levels)

Wednesday: Krav Maga (5:30PM – 6:15PM – Advanced and Law Enforcement Only)

Thursday: Krav Maga (5:30PM – 6:15PM – All Levels)


17 March 2019


Join us today from 10:00AM to 11:00AM for the FREE CrossFit Amundson community workout. From 11:30AM to approximately 12:30PM, registered athletes who wish to complete 19.4 must contact Adrian 24 hours in advance to make arrangements.


“Leaders must be close enough to relate to others, but far enough ahead to motivate them.” ~ John C. Maxwell


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