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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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19 August 2017

SATURDAY & SUNDAY 170819

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. Community Open Gym is from 12:30 PM to 2:00 PM.

Coach “Off The X” drill with Norwegian Military Police – Circa 2012

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Saturday Special Programs

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

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

Community Open Gym (12:30 PM – 2:00 PM)

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18 August 2017

FRIDAY 170817

Station Rotation at Krav Maga

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

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

Rest as needed then at HQ,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Calories As Possible in 1:00 of Concept2 Row
Rest 1:00
As Many Repetitions As Possible in 1:00 of Double Under

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Wallball Shots (50% Threshold)
Minute Two: Concept2 Row (50% Threshold)
Minute Three: Double Under (50% Threshold)

Note: It’s been an amazing week of rigorous training! The 50% threshold is EXTREMELY challenging, especially with this combination of movements. Therefore, use the 50% as a guideline, and reduce to 30 or 40% if appropriate for you.

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Friday Special Programs

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

Community Open Gym is Cancelled Today (Keyholder Access Only)

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

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17 August 2017

THURSDAY 170817

“Super Set Strength Day”

Jerk 10, 7, 5, 3 Repetitions (Use Rack – Tempo Training – Super Slow Descent)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

For Time:

10 Hang Power Cleans
1 Push Jerk
9 Hang Power Cleans
2 Push Jerks
8 Hang Power Cleans
3 Push Jerks
7 Hang Power Cleans
4 Push Jerks
6 Hang Power Cleans
4 Push Jerks
5 Hang Power Cleans
5 Push Jerks
4 Hang Power Cleans
6 Push Jerks
3 Hang Power Cleans
7 Push Jerks
3 Hang Power Cleans
8 Push Jerks
2 Hang Power Cleans
9 Push Jerks
1 Hang Power Clean
10 Push Jerks

Note: Today we are combining Olympic lifting (the Push Jerk or Split Jerk) with the tempo training methodology for the shoulder press. The tempo is a three second descent, touch the shoulder, and immediately Jerk the weight to the top position. This combination “overloads” the descending press for increased strength, and fatigues the shoulder for exacting Jerk technique. Pure awesomeness. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. Compare today’s weight to June 23, 2016, and August 10, 2016, and try to add 5lb. to each working set. Prescribed weight for the Hang Clean and Push Jerk timed complex is 95lb. for men and 65lb. for women.

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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)

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16 August 2017

WEDNESDAY 170816

Station Rotation at Krav Maga

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

Assault Bike
Concept2 Row
Wall Climber (New Skill – Taught in Gym)
GHD Sit-up
Battle Ropes

Rest as needed then at HQ,

For Time:
15 Thrusters (95lb. / 65lb.)
Run 100 Meters (to Krav Maga)
30 Pull-ups
Run 100 Meters (to HQ)
15 Thrusters
Run 100 Meters
40 Burpees
Run 100 Meters
15 Thrusters
Run 100 Meters
50 Double Unders
Run 100 Meters

Note: Get some rest, today is gonna’ be a good one! This is a slightly modified version of an evolution from the World Police & Fire Games CrossFit event.

Nice technique Alan!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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15 August 2017

TUESDAY 170815

Evolution A:
“The Takedown”

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest up to 5:00 then,

Evolution B:
“The Foot Pursuit”
Run 100 Meters
24 Toes to Bar
Run 100 Meters
24 Deadlifts (225lb. / 155lb.)

Note: Todays workout comes from the World Police and Fire Games CrossFit Competition. On Evolution A, athletes will have 10 Minutes to determine their maximum complex weight. The first repetition can either be a Power of Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat.

Coach live at the World Police & Fire Games CrossFit Competition!

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Tuesday Special Programs

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

Our Light Workout will be HQ programming.

Bag Class with Coach (5:15 PM – 6:00 PM)

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

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

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14 August 2017

MONDAY 170814

Station Rotation at Krav Maga

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

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

“Nasty Girls”

Three Rounds for Time:
50 Squats
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
7 Bar Muscle Up’s (or 21 Pull-ups and 21 Hand Release Push-ups)
Run 100 Meters

Note: Our HQ session is an “Old School” original CrossFit workout, made famous following a YouTube video that went viral, featuring original CrossFit female athletes Nicole, Annie and Eva. It’s gonna’ be a good one!

Vince is Athlete Of The Week

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Congratulations to Vince (seen here training Krav Maga with Perry) on being recognized as Athlete Of The Week at CrossFit Amundson. This is the second time Vince has been recognized as AOW, and for good reason: This guy continues to improve in all qualities of his physical fitness, routinely setting records in endurance and running workouts, while also developing immense capacity in Krav Maga, Bag Class and Yoga. Vince has a huge heart for serving others, and his kindness radiate through his smile, his words of encouragement, and his very presence. Congratulations Vince on all your success, and keep up the inspiring work!

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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.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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12 August 2017

SATURDAY & SUNDAY 170812

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. Community Open Gym is from 12:30 PM to 2:00 PM.

Joshua Mantz with Coach on Episode 15 of “The Greg Amundson Show”

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Moments after the inaugural Faith Works MinistryGreg Amundson and Josh Mantz sat down together for an inspired conversation on breath mastery, the nature of trauma, and developing greater understanding of the presence of God. These two warriors, along with Jay DobynsRobert VeraKevin BriggsJason Redman and Karen Vaughn GSM are doing tremendous work through the Patriot Authors Network. The conversation with Greg and Josh will be available on Episode 15 of “The Greg Amundson Show” which airs on Sunday, August 20, at 12PM PST.

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Saturday Special Programs

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

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

Community Open Gym (12:30 PM – 2:00 PM)

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11 August 2017

FRIDAY 170811

Mini Tabata Evolution at Krav Maga:

4 Rounds of 20 Seconds “On” x 10 Seconds “Off”. Rest 1:00 between stations. Every Repetition or Calorie Counts.

Assault Bike (70 RPM Goal for Men / 50 RPM Goal for Women)
Concept2 Row (Calories)
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes (Constant Momentum on Ropes)

Rest as needed then at HQ,

Complete Three Sprint Rounds:

On a 3:00 Running Clock,
Run 400 Meters
Bench Press, Maximum Repetitions (135lb. / 75lb.)

Note: On the HQ session, rest up to 3:00 between rounds. How many people can Rx todays session and average 20 or more repetitions each round?

Happy 4 Year Wedding Anniversary to Ron and Nancy!

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Friday Special Programs

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

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

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

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10 August 2017

THURSDAY 170810

Every 4 minutes for 20:00 (or as long as possible) complete:

From 0:00-4:00
Run 100 Meters (HQ to Krav Maga)
10 Pull-ups
Run 100 Meters (Krav to HQ)
Front Squat, 4 Repetitions (135lb. / 95lb.)

From 4:00-8:00
Run 100 Meters (HQ to Krav Maga)
10 Pull-ups
Run 100 Meters (Krav to HQ)
Front Squat, 8 Repetitions (135lb. / 95lb.)

Note: Continue adding 4 repetitions to the Front Squat every 4:00 for 20:00 (5 rounds) or as long as you are able. If you are not able to add the increase of Front Squat repetitions, maintain the last successful interval. The goal on the last round, commencing at minute 16:00, is 20 Front Squats. This is a challenging session, that quickly increases in intensity!

Patriot Authors Network

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Coach, along with Josh Mantz, Jason Redman, Jay Dobyns and Robert Vera (not pictured) have some big plans with the newly formed Patriot Authors Network. These warriors raised over $30,000.00 in Tacoma at the recent TRIGGRCON Convention, which will all be donated to the Boulder Crest Foundation, a non-profit dedicated to supporting our Nations Marines, Soldiers and Airmen who are facing the challenges of PTSD. In addition, future speaking and book signing event will support Safe Call Now, the Nations first support network for Law Enforcement Officers facing the effects of PTSD, mental illness and substance abuse.

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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)

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09 August 2017

WEDNESDAY 170809

Station Rotation at Krav Maga

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

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

Rest as needed then at HQ,

3 Rounds for Time of:
Run 400 Meters
30 Squats
Shoulder to Overhead, 20 Repetitions (115lb. / 85lb.)

Note: Hit todays training session fast and hard. How many people can maintain consecutive Rx’ repetitions of Shoulder to Overhear, and complete the entire session in 12:00 or less?

Go Tammy!

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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