"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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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


14 March 2019


On a 30:00 Minute Clock (10 Rounds Each Station)

Minute One: One Round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats)
Minute Two: 12 / 7 Assault Bike Calories
Minute Three: 200 Meter Run (Bus Stop)

Note: Today’s session is a modified CAMP workout that was recently “battle tested” by Coach and Britain – and it’s a good one! Athletes can pick their start station, but must honor the order of rotation. 

Strong Crew!


3,2,1 Bag Class!

We hope you can join us tonight at 5:15PM for the return of Bag Class. The official “KIDA” and “Bow In” for Krav Maga is on Tuesday, March 19, at 5:15PM. 


Custom Sweatshirts Are Now Available For Pick-up!


13 March 2019


“The Cleaner”

Evolution A:

Every Two Minutes For 20:00 (10 Rounds)

Power Clean (From Ground)
Hang Power Clean 
Hang Squat Clean 

Cash out with a 1:00 sprint on Assault Bike for Maximum Calories 

Note: On the Barbell complex, athletes must keep the bar in hand for all three repetitions. Athletes can pick their Barbell weight, and add weight over the 10 rounds if they choose. We will record the most weight lifted on the complex. Compare today’s weight to January 30, 2019. (PS: Dan – ask and you shall receive!) 

Team Chelsea (EMOM of “Cindy” for 15 or 30 minutes!) 


“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets people to do the greatest things.” ~ Ronald Reagan


12 March 2019

TUESDAY 190312

Tempo Bench Press, 10,7,5,3,1 Repetitions (See note below) 

Rest as needed then,

Row 500 meters for a record time
Rest as needed then,
Row 300 meters for a record time
Rest as needed then,
Row 100 meters for a record time

Note: The tempo today is a 5 second descent, one second hold at the bottom position, and then a rapid return to the start position. Add weight each set. We will record the final 1RM tempo. On the Concept2 Row each effort should be an absolute all out and heroic effort. Compare today’s bench press weight to February 14, 2019. 

Justin “The Stallion” Cardona 


Congratulations to Guerrero Fight Team professional fighter (2/0) Justin Cardona on his victory on March 9, 2019, at the StubHub center in Carson, CA. Justin has been training extremely hard with Coach and Robert “The Ghost” Guerrero and is an upcoming World Champion fighter. 


Please note there is no Bag Class tonight or Wednesday. Next Bag Class will be on Thursday, March 14. 


11 March 2019

MONDAY 1900311


Complete Three Individually Timed Rounds:

On a 3:00 clock,
Run 400 Meters (Or Row 400, or 100 Double Unders)
21 Kettlebell Swings (53lb. / 35lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: Rest up to 3:00 between rounds and complete a total of 3 rounds. Your “score” is the total number of Pull-ups completed after three rounds. Today’s workout is in celebration of Robert “The Ghost” Guerrero’s recent victory! (It was one of his favorite CAMP sessions!)

Robert “The Ghost” Guerrero gets the victory!


Please note Bag Class will only be on Wednesday this week from 5:15PM to 6PM. Krav Maga starts week of March 18. 


09 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 19.3 must contact Adrian 24 hours in advance to make arrangements. 

“Team Guerrero” 


Blessings for safety and strength on Robert “The Ghost” Guerrero and Justin “The Stallion” Cardona who fight tonight on the same card at the Professional Boxing Channel (PBC) StubHub center in Carson, CA. 


08 March 2019

FRIDAY 190308

CrossFit Open Workout 19.3

Pete following “Harder Ghost” 


“To handle yourself, use your head; to handle others, use your heart.” ~ Eleanor Roosevelt


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