4 JULY 2022

4 JULY 2022

MONDAY 220704 All classes on Monday, July 4th, are cancelled in celebration of the holiday weekend.  Have a safe and fun time celebrating Independence Day! _______________ Monday's classes are cancelled.

Sunday

4 JULY 2022

MONDAY 220704

All classes on Monday, July 4th, are cancelled in celebration of the holiday weekend.  Have a safe and fun time celebrating Independence Day!

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Monday’s classes are cancelled.

2 JULY 2022

2 JULY 2022

SATURDAY & SUNDAY 220702 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then....

2 JULY 2022

SATURDAY & SUNDAY 220702

Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT!

The Community Workout is open to all skill levels and a great way to meet our great community of athletes!  We hope to see you then.

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1 JULY 2022

1 JULY 2022

FRIDAY 220701 Today we will be completing one of CrossFit Amundson's favorite workouts.  This is a great training session to end a great week of WODs. 4 Rounds AMRAP 3 minutes on / 3 minutes off Either 50 box step-up’s or 400m run Then with the remaining time AMRAP...

1 JULY 2022

FRIDAY 220701

Today we will be completing one of CrossFit Amundson’s favorite workouts.  This is a great training session to end a great week of WODs.  

4 Rounds AMRAP

3 minutes on / 3 minutes off

Either 50 box step-up’s or 400m run

Then with the remaining time AMRAP bench press (135/95)

The goal is to complete 100 total reps

This is as old school as it gets and is an iconic CFA workout.

The box-step-up’s / run should be completed in under 2 min and will increase your heart rate.  The bench will test your capacity when fatigued.

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Friday’s Schedule

8AM Strength / Olympic Lifting

4PM Workout of the Day

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30 JUNE 2022

30 JUNE 2022

THURSDAY 220630 Each Evolution is an individually for timed Evolution. Evolution A 21/15 Assault Bike Calories 9 Wallball (#20/16) 15/12 Assault Bike Calories 15 Wallball (#20/16) 9/8 Assault Bike Calories 21 Wallball (#20/16) Rest As Needed, Then, Evolution B 21...

30 JUNE 2022

THURSDAY 220630

Each Evolution is an individually for timed Evolution.  

Evolution A

21/15 Assault Bike Calories

9 Wallball (#20/16)

15/12 Assault Bike Calories

15 Wallball (#20/16)

9/8 Assault Bike Calories

21 Wallball (#20/16)

Rest As Needed, Then,

Evolution B

21 Pullups

9 Pushups

15 Pullups

15 Pushups

9 Pullups

21 Pushups

Rest As Needed, Then,

Evolution C

21 Deadlift (#135/85)

9 Hang Power Cleans (#135/85)

15 Deadlift (#135/85)

15 Hang Power Cleans (#135/85)

9 Deadlift (#135/85)

21 Hang Power Cleans (#135/85)

During today’s workout, the athletes can pick a starting Evolution, but must honor the rotation.

This is going to be a great session that will test you physically and mentally.

Coach Kim and her girls!

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Thursday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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29 JUNE 2022

WEDNESDAY 220629

Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.  If you have your own gloves, bring them.

This is a great cardio session that will get your heart rate up and give you some new skills.  Coach Henry Montes has a wealth of knowledge in boxing and will impart some of this wisdom during class.

We hope you can make it.

For today’s normal programming we have a great workout.

“Burgner Gone Mad” Preparation Workout – Week 4

10 Minute Every Minute On The Minute (EMOM)

13 Burpees

Rest as needed then,

Tabata 

8 Rounds – 20 seconds on / 10 seconds rest

DB Thrusters (#35/20)

During today’s Tabata, the athletes score will be the lowest number of Thrusters completed during any of the 8 rounds.

Brit getting after it during a 6am session.  

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Wednesday’s Schedule

8AM – Workout of the Day

4PM – Workout of the Day

530PM – Striking (Bag) Class

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29 JUNE 2022

29 JUNE 2022

WEDNESDAY 220629 Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.  If you have your own gloves, bring them. This is a great cardio session that will get...

28 JUNE 2022

28 JUNE 2022

TUESDAY 220628 Evolution A Alternating Tabata 8 Rounds - 20 seconds on / 10 seconds rest Hollow Rock Hold / Flutter Kicks This is a potent core workout that will get your core ready for the Workout Rest As Needed Evolution B 4 Rounds for Time 300m Run/Row 30...

28 JUNE 2022

TUESDAY 220628

Evolution A

Alternating Tabata

8 Rounds – 20 seconds on / 10 seconds rest

Hollow Rock Hold / Flutter Kicks

This is a potent core workout that will get your core ready for the Workout

Rest As Needed

Evolution B

4 Rounds for Time

300m Run/Row

30 Alternating DB Single Arm Snatch (#35/20)

10 Pullups

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Tuesday’s Schedule

6AM – Workout of the Day

1030AM – Workout of the Day

4PM – Workout of the Day

515PM – Teen Class

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