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
24 SEPTEMBER 2020

24 SEPTEMBER 2020

THURSDAY 200924 Evolution A: Concept2 Row, 1000 meters Rest as needed then, Evolution B: Max Hold (Athlete Choice) Plank Handstand Against Wall Freestanding Handstand Evolution C: Tempo Deadlift, 3,3,3,3,3 repetitions (5 second tempo) Note: Athletes can move through...

Wednesday

24 SEPTEMBER 2020

Evolution A:

Concept2 Row, 1000 meters 

Rest as needed then,

Evolution B:

Max Hold (Athlete Choice)

Plank
Handstand Against Wall
Freestanding Handstand 

Evolution C:

Tempo Deadlift, 3,3,3,3,3 repetitions (5 second tempo)

23 SEPTEMBER 2020

23 SEPTEMBER 2020

WEDNESDAY 200923 "Nasty Nancy" Five Rounds for Time, Run 400 Meters 15 Overhead Squats (see note below) 15 Burpees Note: On today's session, men's barbell weight is 95lb. and women's is 65lb. for the Overhead Squat. Athlete's can also substitute a Front Squat if the...

23 SEPTEMBER 2020

“Nasty Nancy”

Five Rounds for Time,
Run 400 Meters
15 Overhead Squats (see note below)
15 Burpees 

read more
22 SEPTEMBER 2020

22 SEPTEMBER 2020

TUESDAY 200922 "Darn Diane" Three Rounds for Time, Deadlift, 15 repetitions (225lb. / 165lb.) Deficit Push-ups, 30 repetitions (hands elevated on 25lb. bumper plate) Rest as needed then, Grinder Drill! Backward One Arm Walking Overhead Lunge (100 total feet) Note: On...

22 SEPTEMBER 2020

“Darn Diane”

Three Rounds for Time,
Deadlift, 15 repetitions (225lb. / 165lb.)
Deficit Push-ups, 30 repetitions (hands elevated on 25lb. bumper plate)

Rest as needed then,

Grinder Drill!

Backward One Arm Walking Overhead Lunge (100 total feet) 

read more
21 SEPTEMBER 2020

21 SEPTEMBER 2020

MONDAY 200921 This week at CrossFit Amundson we are doing "slightly modified" versions of the official 2020 CrossFit Games Workouts..... and they are some good ones! "Friendly Fran" Three Rounds for Time: Thruster, 21 repetitions (grinder station) Chest to Bar...

21 SEPTEMBER 2020

This week at CrossFit Amundson we are doing “slightly modified” versions of the official 2020 CrossFit Games Workouts….. and they are some good ones! 

“Friendly Fran”

Three Rounds for Time:
Thruster, 21 repetitions (grinder station)
Chest to Bar Pull-up, 21 repetitions (indoor station) 

read more
19 SEPTEMBER 2020

19 SEPTEMBER 2020

SATURDAY & SUNDAY 200919 We hope you can join us on Saturday for our FREE Community Workout! ______________ Good luck and safe training to Coach who will be attending the 2 week POST Maritime Basic Officer Boating Course taught by the Los Angeles Police Department...

18 SEPTEMBER 2020

18 SEPTEMBER 2020

FRIDAY 200918 CrossFit Games Workout 20:1 Ten Rounds for Time: Ground to Overhead, 8 repetitions (95lb. / 65lb.) Burpee, 10 repetitions Note; This is one incredible workout! Scale the rep's and weight as needed. There will be at 15:00 time cap on this session....

18 SEPTEMBER 2020

CrossFit Games Workout 20:1

Ten Rounds for Time:
Ground to Overhead, 8 repetitions (95lb. / 65lb.)
Burpee, 10 repetitions 

read more