navagate-top02

rotator-3

"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

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

22 MAY 2017

MONDAY 170522

Station Rotation Warm-up at Krav Maga

One Minute “On” x Thirty Seconds “Off” At Following Stations:

GHD Sit-up and Back Extension
Battle Ropes
Peg Board
Assault Bike
Slam Ball (45lb. 30lb.)

Complete Two Rounds then,

“Grace”

30 Repetition, Ground to Overhead (135lb . / 95lb.)

Note: Today we will begin to incorporate our Krav Maga gym into our daily warmup to expose Athletes to a wider range of skills and drills. Instruction on the GHD will take place with each class.

Eileen is Athlete Of The Week!

_______________

Congratulations to Eileen who was recognized as Athlete of The Week at CrossFit Amundson. Eileen is one of our ever-faithful Saturday morning warriors, and each week, her fitness capacity continues to improve! This amazing woman has strength of someone twice her size, plus an engine to match. In addition to her commitment inside the gym, Eileen is a very accomplished runner, who recently helped lead her team at the 2017 Santa Cruz County Law Enforcement Relay Race. Eileen also has a big heart for service, and when she is not workout out, she works as a District Attorney for our beloved Santa Cruz, where she is highly respected among her co-workers and Law Enforcement Officers. Thank you Eileen for your service in our community, and keep up the inspiring work!

_______________

Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

_______________

20 May 2017

SATURDAY 170520

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 followed by Open Gym.

3-2-1 GO!

______________

Saturday Special Programs

Olympic Lifting Class is Cancelled Today.

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

_______________

19 May 2017

FRIDAY 170519

Every Minute On The Minute (EMOM) for 7:00 perform,

3 Squat Cleans (at 3RM Load)

Rest as needed then,

For Time,

50 Hand Release Push-ups

Five Rounds of:
15 Kettbell Swings (53lb. / 35lb.)
10 Toes to Bar

50 Hand Release Push-ups

Note: Big classes will utilize Krav Maga for the metabolic session. Skill review for the Squat Clean will take place in each class.

“The Battle Zone”

_______________

Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

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

_______________

18 May 2017

THURSDAY 170518

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,

“CrossFit Hero WOD DT

Complete Five Rounds for Time of:

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

Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, and July 30, 2015. There will be a 20:00 time cap on “DT” today.

Clark is a CHAMPION (and super cool dude)

_______________

Thursday Special Programs

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

Open Krav Maga Gym (5:15 PM – 6:00 PM at Krav Maga – Yellow Belt Athletes Only)

Satvana SATVANA IS CANCELLED TONIGHT

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

______________

17 May 2017

WEDNESDAY 170517

Complete Three Sprint Rounds:

Concept 2 Row, 30 Calories
Kettlebell Swing, 20 Repetitions (53lb. / 35lb.)
Run 100 Meters
Chest to Bar Pull-up, 10 Repetitions (at Krav Maga)
Run 100 Meters

Note: Hit todays session fast and hard, with a goal of completing each “Sprint Round” in 5:00 or less. All stations are designed for consecutive repetitions. Rest up to 4:00 between rounds.

_______________

Good luck, safe travels and hard punches to Coach who will be in Los Angeles the next four days teaching a Law Enforcement Seminar for LAPD, and attending Expert Krav Maga training at Krav Maga Worldwide.

_______________

Wednesday Special Programs

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

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

Open Gym (1:00 PM – 4:00 PM at HQ)

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

______________

16 May 2017

TUESDAY 170516

Tempo Back Squat 5,5,5,5,5 Repetitions (5 Second Descent / Explode to Top)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions
Burpee, 8 Repetitions

Note: On the Back Squat, focus on picture-perfect technique, and a super slow descent of 5 seconds, followed by an explosive return to the top position. The key for tempo training is to focus on the eccentric phase of the skill. A lighter weight may be necessary, although the strength gain will still be significant.

Captain Corey

_______________

Tuesday Special Programs

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

Our Light Workout will be HQ programming.

Satvana Please note Satvana is cancelled this week. 

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

_______________

15 May 2017

MONDAY 170515

For time:
Power Clean, 10 Repetitions (165lb. / 115lb.)
Run 400 meters
Front Squat, 20 Repetitions (135lb. / 95lb.)
Run 800 meters (Floral Loop)
Push Jerk, 30 Repetitions (95lb. / 65lb.)
Run 1200 meters (Big Loop)

Note: Today’s workout is a CrossFit HQ “Original Workout” circa 2003. Bring your “A Game” today for a great session! Athletes use same barbell for duration of the workout, and change out their weight.

Christie is Athlete Of The Week!

_______________

Congratulations to Christie who was recognized as Athlete Of The Week at CrossFit Amundson. From the moment this woman walked into the gym, she had the “Eye of the Tiger” and a keen sense of determination and mental focus. The results of this focus have been evident, and beautiful to behold! Her technical command of the Olympic Lifts, in particular the Clean, has been awesome, and her gymnastic skills improve on a regular basis, including the recent accomplishment of her first Rope Climb! Congratulations Christie on all your success, both inside and outside the gym. You’re an inspiration!

______________

Krav Maga Yellow Belt Test Update & New Gi’s

Attention Krav Maga Yellow Belt students: The official Yellow Belt Test has been scheduled for Wednesday, June 14, 2017, from 6PM to approximately 8PM, followed by a Belt Ceremony at 8:30. Family and friends are welcome to attend this monumental night of testing, challenge, and accomplishment. Be sure to order your Gi and proper belt size this week! Check with Greg Amundson for any questions.

_______________

Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

_______________

13 May 2017

SATURDAY & SUNDAY 170513

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 followed by Open Gym.

_______________

Space is still available in the Krav Maga Women’s Self Defense Seminar. Please arrive at 1:45PM for registration.

______________

Saturday Special Programs

Olympic Lifting Class is Cancelled Today.

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

Women’s Self Defense Class (2PM – 4PM at Krav Maga)

_______________

12 May 2017

FRIDAY 170512

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Fight Gone Bad….. Only Harder”

Three rounds of:
Slam Ball, 45lb. / 30lb. (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Assault Bike (Grind Station – 70 / 50 RPM)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the Athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell, and adding two new stations.

Lucas – Rope Climb and Jiu Jitsu Champion!

_______________

Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class is CANCELLED tonight. 

_______________

11 May 2017

THURSDAY 170511

“Lynne”

Five Rounds for Maximum Total Repetitions of,:
Bench Press (Maximum Repetitions – see note below)
Immediately Followed by,
Pull-ups (Maximum Repetitions

Note: Traditionally, the famous CrossFit Girl “Lynne” called for Bodyweight on the Bench Press. However, today, we will be prescribing 135lb. for men, and 75lb. for women. No more than 10 seconds rest between Bench Press and Pull-up. Rest up to 3:00 between rounds. This is an incredible upper body stimulus!

Robert “The Ghost” Guerrero and Coach on the Sand Sprint Drills

_______________

Not too many people can best Coach in his own game on the infamous EMOM Sand Sprint Drill. However, Robert “The Ghost” Guerrero is no ordinary person! A tremendous athlete with both blistering hand AND foot speed, this guy is a rocket. The Sand Sprint EMOM drill will be on the menu for our upcoming Thursday Endurance Workouts!

______________

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 – 7:00 PM at Krav Maga)

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

______________

Old Site

Archives

Visit our Other Sites

logo-crossfit