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"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

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24 June 2017

SATURDAY & SUNDAY 170624

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. Our gym will be closing today at 12:30 PM to participate in the Pleasure Point Street Fair of which our gym has a booth! 

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class will be a Hero WOD Today with Coach! (11:30 AM – 12:30 PM)

Pleasure Point Street Fair CrossFit Amundson Booth (12:30 PM – 4:00 PM)

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23 June 2017

FRIDAY 170623

Station Rotation at Krav Maga

One Minute “On” Followed by One Minute “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Peg Board
Slam Ball (45lb. / 30lb.)

Rest as needed then at HQ,

As Many Rounds As Possible in 5:00 of,

Squat, 30 Repetitions
Hand Release Push-up, 15 Repetitions
Hang Power Clean, 3 Repetitions (165lb. / 105lb.)

Note: Today’s HQ training session is an old school CrossFit HQ “test” of both strength, speed, and gymnastic endurance. A great goal is to Rx’ the session, and achieve 4 or more rounds.

5:00 PM Crew following “Nicole”

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Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

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

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22 June 2017

THURSDAY 170622

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Or,

Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 1 Repetition
Hang Power Snatch, 2 Repetitions
Overhead Squat, 3 Repetitions

Or,

Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 5 Repetitions
Hang Power Clean, 3 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Evolution D:
On a 3:00 Running Clock,
Run 400 Meters
Wallball Shots, As Many Repetition As Possible (20lb. / 14lb.)

Rest up to 3:00 then,

Evolution E:
On a 3:00 Running Clock,
Run 400 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)

Note: Athletes can pick Evolution A – C for their Strength session, in addition to the appropriate amount of barbell weight. Following strength, Athletes will then blast through Evolutions D & E. This is a fun training day that combines technical barbell work, with old-school interval training.

Coach and Catherine Divine

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Last week, Coach and Catherine Divine, the head Yoga instructor for Kokoro Yoga, and co-author of the bestselling book, Kokoro Yoga, sat down together for a super inspired audio recording on “Dharma” which means “Life Purpose” in Sanskrit. This supercharged recording will be available soon on Unbeatable Mind and a segment will also be featured on “The Greg Amundson Show.”

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Thursday Special Programs

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

CAMP for Claudio Franca (Private Session 12:30 PM at Krav Maga)

Endurance Workout (Ocean Run & Swim 2PM – 3PM Meet at HQ)

Bag Class (5:15 PM – 6:00 PM at Krav Maga – 8 x 2:00 Rounds!)

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

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

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21 June 2017

WEDNESDAY 170621

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” At Following Stations: (2 Rounds!)
Concept2 Row
Assault Bike
Bosu Ball Squat
Modified Rope Climb Drill
GHD Sit-up

Rest as needed then,

“Nicole”

As Many Repetitions As Possible in 20:00 of,
Run 400 Meters
Pull-up

Note: This is an original “Old School” CrossFit HQ favorite, programmed by the master himself, Coach Greg Glassman. Your “score” on this workout is the total number of Pull-ups achieved. There is a bit of strategy to the approach of the session, which will be discussed at each workout. We will be warming up at HQ and performing the workout at Krav Maga.

Mellissa and Denisee drilling the A-Frame Kick

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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 (Yellow and Orange Belt Start in July!)

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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20 June 2017

TUESDAY 170620

“Three Times The Heat”

Workout One: (At HQ)
As Many Repetitions As Possible (AMRAP) in 3:00 of,
Ground to Overhead (135lb. / 95lb.)

Rest up to 3:00 then,

Workout Two: (At Krav Maga)
As Many Repetitions As Possible in 3:00 of,
Double Under, 30 Repetitions
Burpee, 8 Repetitions

Rest up to 3:00 then,

Workout Three: (At Krav Maga)
As Many Repetitions As Possible in 3:00 of,
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Toes to Bar, 12 Repetitions

Note: Approach todays session as three individual “challenge session” designed to solicit maximum power output and intensity. Advanced athletes should target 30 + repetitions on Workout One, and 3 or more Rx’d rounds on Workouts 2 & 3.

Krav Maga Women (and Coach!)

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Tuesday Special Programs

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

Our Light Workout will be HQ programming.

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

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

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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19 June 2017

MONDAY 170619

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at Following Stations (2 Rounds!)
Concept2 Row
GHD Sit-up
Slam Ball (45lb. / 30lb.)
Assault Bike
Battle Ropes

Rest as need then at HQ,

Three Rounds For Time:

Power Clean, 9 Repetitions (185lb. / 115lb.)
Run 100 Meters (to Krav Maga)
30 Squats
6 Chest to Bar Pull-ups
Run 100 Meters (to HQ)

Note: Hit the station rotation hard today! Although we do not record “scores” the intent is to push yourself, and bring 100% commitment to each station. Our HQ session is a slightly modified old-school CrossFit HQ workout.

Heather is Athlete Of The Week!

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Congratulations to Heather who was recognized as Athlete Of The Week at CrossFit Amundson. Heather has been part of our gym since the “early days” when our 4PM class was actually at 4:15PM, and was technically our “foundations” class. She has come a long way since then! Heather has a keen eye for all CrossFit movements, and disciplines herself to adhere to the points of performance she knows so well. Always up for a challenge, Heather is one of our “Trifecta” athletes, who participates in CrossFit, Yoga, Bag Class, and soon, Krav Maga! Heather is known in the gym for her kindness, humble nature, and encouragement of others. Thank you Heather for being such a big part of our community, and congratulations on all your success, both inside and outside the gym!

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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)

Krav Maga will be back in July for both Yellow and Orange Belt Series!

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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17 June 2017

SATURDAY & SUNDAY 170617

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.

Robert “The Ghost” Guerrero’s fight is July 15!

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Robert “The Ghost” Guerrero fights on July 15, 2017, on Fox. We will have a special viewing of the fight at our HQ location. More information to follow!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class will be a Hero WOD Today with Coach! (11:30 AM – 12:30 PM)

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16 June 2017

FRIDAY 170616

Hope

Three rounds of:
Ground to Overhead (95lb. / 65lb.)
Concept2 Row (Calories)
Box Jump (20 to 24 inches)
Dumbbell Thruster (15lb. to 25lb.)
Chest to Bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute workout from which a one-minute break is allotted before repeating. This workout was last completed in our gym as a CAMP workout on July 1, 2014. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for a good score. One point is given for each repetition. Add your points together at the end of the workout for your final score.

Krav Maga Yellow Belts!

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A very big KIDA and congratulations to our new Krav Maga Yellow Belts! These amazing warrior-athletes endured over 2 hours of constant combative, self defense, fighting and fitness drills with absolute determination, fierceness, and virtuosity.

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Friday Special Programs

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

Open Gym (1:00 PM – 4:00 PM)

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

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15 June 2017

THURSDAY 170615

“Got Endurance V4?”

For time:

Run 1600 Meters (Big Loop or 1500 Meter Row)
100 Double-Unders (or 150 Weighted Jumps at HQ)
30 Kettlebell Swings (53lb. / 35lb. at HQ)
Run 100 Meters (to Krav Maga)
30 Toes to Bar (at Krav Maga)
Run 800 Meters (Floral Loop or Row 1000 Meters)
75 Double-Unders (or 125 Weighted Jumps at HQ)
20 Kettlebell Swings (53lb. / 35lb. at HQ)
Run 100 Meters (to Krav Maga)
20 Toes to Bar (at Krav Maga)
Run 400 Meters (or 400 Meter Row)
50 Double-Unders (or 100 Weighted Jumps at HQ)
10 Kettlebell Swings (53lb. / 35lb.)
Run 100 Meters (to Krav Maga)
10 Toes to Bar
Run to HQ and ….. Done!

Note: Todays session is a slightly more challenging version of the previous gym favorite “Got Endurance V3”. This is an amazing session for stamina, endurance and cardiovascular health. Concept 2 Rowing will be a modification for this workout.

Family Gym!

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Thursday Special Programs

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

Note: No Yoga or Bag Class Today! 

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

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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14 June 2017

WEDNESDAY 170614

Station Rotation at Krav Maga:

One Minute “On” and 30 Seconds “Off” for One Round:

Assault Bike
Concept2 Row
Battle Ropes
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Bosu Ball Squat

Rest as needed than at HQ,

SEALFIT Strength Mash-up

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017 or May 3, 2017, try to add 5lb. to each set today.

Krav Maga Warriors!

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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 Test! (6:00 PM – TBD at Krav Maga)

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Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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