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
08 AUGUST 2020

08 AUGUST 2020

SATURDAY & SUNDAY 200808 We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations, the Saturday class will only be offered to our regular attending athletes. Drop in’s will not be allowed to...

Saturday

08 AUGUST 2020

We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations, the Saturday class will only be offered to our regular attending athletes. Drop in’s will not be allowed to participate.

To register for a private Keyholder workout visit this page: https://calendly.com/gregoryamundson

07 AUGUST 2020

07 AUGUST 2020

FRIDAY 200807 "Ball and Chain" For Time, Run 1200 Meters (Big Loop) 30 Kettlebell Swings (53lb. / 35lb.) 30 Kettlebell Goblet Squats 30 One Arm Kettlebell Push-Press (15 each arm) Run 800 Meters (Floral Loop) 20 Kettlebell Swings (53lb. / 35lb.) 20 Kettlebell Goblet...

07 AUGUST 2020

“Ball and Chain”

For Time,
Run 1200 Meters (Big Loop)
30 Kettlebell Swings (53lb. / 35lb.)
30 Kettlebell Goblet Squats 
30 One Arm Kettlebell Push-Press (15 each arm)
Run 800 Meters (Floral Loop)
20 Kettlebell Swings (53lb. / 35lb.)
20 Kettlebell Goblet Squats 
20 One Arm Kettlebell Push-Press (10 each arm)
Run 400 Meters
10 Kettlebell Swings (53lb. / 35lb.)
10 Kettlebell Goblet Squats 
10 One Arm Kettlebell Push-Press (5 each arm)
Run 200 Meters with Kettlebell (1 arm each direction)

Note: Today’s workout is going to take your A-game! We hope to have our Zoom technology setup next week for outdoor use on Tuesday and Thursday. Stay posted for more information. 

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06 AUGUST 2020

06 AUGUST 2020

THURSDAY 200806 On a 18:00 minute clock (6 rounds each station) Minute One: Box Jump, 20 repetitions (20' box) Minute Two: Dumbbell Thruster, 15 repetitions (35lb. / 25lb.) Minute Three: 200 meter run Rest as needed then, Bent Over Barbell Row, 5,5,5,5,5 repetitions...

06 AUGUST 2020

On a 18:00 minute clock (6 rounds each station)

Minute One: Box Jump, 20 repetitions (20′ box) 
Minute Two: Dumbbell Thruster, 15 repetitions (35lb. / 25lb.)
Minute Three: 200 meter run 

Rest as needed then,

Bent Over Barbell Row, 5,5,5,5,5 repetitions (go heavy!)

Note: Reminder to please bring a bandanna (or other face covering) to HQ with you to be worn over your face whenever you go into the gym to retrieve equipment. 

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05 AUGUST 2020

05 AUGUST 2020

WEDNESDAY 200805 "Grinder Cindy" Every Minute On The Minute for 20:00, 5 Hang Power Cleans (see note below on weight) 10 Push-ups 15 Squats Note: Find a weight that you are (fairly) confident you can keep to 5 consecutive repetitions each round. A great goal for men...

05 AUGUST 2020

“Grinder Cindy”

Every Minute On The Minute for 20:00,

5 Hang Power Cleans (see note below on weight)
10 Push-ups
15 Squats 

Faith Works Ministry is tonight at 6PM on “The Grinder.” We hope to see you there! Our very own Mike Flynn will be leading us in worship music and Coach has a great Gospel message in store for everyone. Shalom!

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04 AUGUST 2020

From the CAMP (CrossFit Amundson Maximum Performance)

For Time,
21 calories on the Assault Bike,
Dumbbell Ground to Overhead, 21 repetitions (42 reps total – 45lb. / 25lb.)
Assault Bike, 15 calories
Dumbell GTO, 15 repetitions
Assault Bike, 9 calories
Dumbbell GTO, 9 repetitions 

Rest as needed then,

Floor Press (AKA the “Jiu Jitsu Press”) 3,3,3,3,3 repetitions (5 second tempo / achieve 3RM) 

Note: On the GTO, repetitions must be completed on one arm at a time. For example, all 21 rep’s on the right arm, then all 21 rep’s on the left. Instruction on the “Jiu Jitsu Press” will be given in class. It’s going to be hot so be sure to bring water! 

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04 AUGUST 2020

04 AUGUST 2020

TUESDAY 200804 From the CAMP (CrossFit Amundson Maximum Performance) For Time, 21 calories on the Assault Bike, Dumbbell Ground to Overhead, 21 repetitions (42 reps total - 45lb. / 25lb.) Assault Bike, 15 calories Dumbell GTO, 15 repetitions Assault Bike, 9 calories...

03 AUGUST 2020

03 AUGUST 2020

MONDAY 200803 Evolution A: On a 3:00 clock, 90 Seconds of Squat Cleans (95lb. / 65lb.) 90 Seconds of Shoulder to Overhead Rest 2:00 then, Run 400 Meters Forward Run 400 Metes Backward Rest 2:00 then, On a 3:00 clock, 90 Seconds of Squat Cleans (95lb. / 65lb.) 90...

03 AUGUST 2020

Evolution A:

On a 3:00 clock,
90 Seconds of Squat Cleans (95lb. / 65lb.)
90 Seconds of Shoulder to Overhead 

Rest 2:00 then, 

Run 400 Meters Forward
Run 400 Metes Backward 

Rest 2:00 then,

On a 3:00 clock,
90 Seconds of Squat Cleans (95lb. / 65lb.)
90 Seconds of Shoulder to Overhead 

Rest as needed then,

Evolution B:

Tabata Sit-up (8 rounds of 20 seconds “on” and 10 seconds “of”)

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