"I am stoked to have been able to attend this. It was the greatest affirmation of what has been cultivated in my own heart and mind, and what I have been trying to cultivate in the hearts and minds of my clients. CrossFit can and has changed fitness and the perspective of what is humanly possible, but I believe that the changes that matter are the ones we can’t see, and it made me so excited to see this message put out there so effectively. The seminar was great. The presentation so genuine. Greg, I see you just have so much love for the people around you, and that is what inspires me most of all! I am honored to know you. Thank you for leading by example."

— Kallista Pappas CrossFit Games Competitor

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21 May 2018

MONDAY 180521

“Murph Prep 101.3”

For Time:
Run 1 Mile (Big Loop – HQ to Krav Maga)
50 Pull-ups (At Krav)
100 Push-ups (At HQ)
150 Squats (At HQ)
Run 800 Meters

Note: Today is another training day with the specific intention to increase confidence for the 2018 CrossFit Amundson Memorial Day Murph. On todays session, we encourage “practicing” the repetition schedule you intend to use on Murph. Furthermore, to duplicate the exact training conditions of Murph, the Pull-up station will be at Krav Maga, and the Push-up and Squat stations will be at HQ. Athletes can partition their repetitions any way they choose, but must use the respective gyms for each type of exercise. The route between gyms will be the regular Portola Drive 100 meter sprint. How many people can “Rx” todays session in less that 20:00?

“What the mind can conceive and believe, the body will achieve!”


Please note the 5PM workout is cancelled today. Last workout of the day is 4PM.


Week At A Glance! 

Tuesday: Bag Class and Warrior Yoga

Wednesday: Krav Maga (Handgun Defense Series)

Thursday: Bag Class and Warrior Yoga

Friday: Strength Training and Olympic Lifting Club

Saturday: Free Community Workout

Monday, May 28, 11:30 AM – TBD – Memorial Day Murph & BBQ


19 May 2018


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Naomi Silva.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!


New Class Starting Soon!

CrossFit Amundson is pleased to be bringing back the summer 12PM workout! This class will tentatively be offered on Wednesday’s and Friday’s. Additional class times will be offered on an “as needed” basis. These workouts will be coached by Greg Amundson and will often included extra “special events” such as impromptu trips to the ocean following the session!


18 May 2018

FRIDAY 180518

Super Set Back Squat

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds As Possible in 8:00 of,

Double Under, 30 Repetitions (or 50 Weighted Jumps)
Burpee, 8 Repetitions

Note: On the Back Squat, focus on picture-perfect technique, and try to add 5 or more pounds from the week of May 10, 2018. The “Good Golly” session is a burner – how many athletes can Rx’ the session and achieve 8 or more rounds?

Lucas is a CHAMPION!


Friday Special Programs

 8:00AM – 9:00AM – Wendler Strength and Olympic Lifting

5:00PM – 6:00PM – CrossFit Amundson Olympic Lifting Club


Upcoming Events – Save The Date – More Information to Follow! 

Memorial Day Murph – May 28, 2018 11:30AM – TBD

CrossFit Amundson Kettlebell Competition – Saturday, June 23, 11:30AM – 1:00PM

CrossFit Amundson Olympic Lifting Competition – Saturday, July 21, 11:30AM – 1:00PM

CrossFit Amundson “Fun Run” 5K – Marathon – Ultra Marathon – Saturday, August 4, 11:30AM


17 May 2018


“Murph Prep 101.2”

For Time,
Row 1000 Meters
Run 1 Mile (Big Loop – HQ to Krav Maga)
100 Pull-ups (At Krav Maga)
Run 100 Meters (Krav to HQ)

Note: Todays workout is another great workout in preperation for Memorial Day Murph. How many people can Rx’ todays session and finish in 20:00 or less? There is no time-cap today: Just do your best, and finish when done!


Good luck and “KIDA” to Coach who will be at his final round of Expert Level 4 training at Krav Maga Worldwise in Santa Monica, CA., in preperation for his Krav Maga Black Belt test which is scheduled for August 16 – 19, 2018. Please note Bag Class and Yoga are cancelled tonight in his absence.



16 May 2018


“Got Speed?”

Complete Seven Sprint Rounds,

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Barbell Thruster, As Many Repetitions As Possible (95lb. / 65lb.)

Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition. Your score each round is the total number of Barbell Thrusters achieved.

The famous CrossFit Amundson EWOD’s are starting soon!


Wednesday Special Programs 

Krav Maga (6:15PM – 7:00PM at Krav Maga – Handgun Defense Series)


15 August 2018

TUESDAY 180515

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“CrossFit Hero WOD DT

Complete Five Rounds for Time of:

Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions

Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, July 30, 2015. There will be a 20:00 time cap on “DT” today. and May 18, 2017. There is a 20:00 time cap on todays session and large classes may utilize a AMRAP variation.

6AM Warriors looking strong!


Tuesday Special Programs

Bag Class (5:15PM – 6:00PM at Krav Maga)

Warrior Yoga (6:00PM – 7:00PM at Krav Maga)


14 May 2018

MONDAY 180514

“Sprint Series”

Evolution A:
On a 3:00 Clock,
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Burpee, As Many Repetitions As Possible (Score)

Rest then,

Evolution B:
On a 3:00 Clock,
Row 500 Meters
Dumbbell Thruster, As Many Repetitions As Possible (35lb. / 25lb. = Score)

Rest then,

Evolution C:
On a 3:00 Clock,
Wallball Shots, As Many Repetitions As Possible (20lb. / 14lb. = Score)

Note: Rest up to 3:00 between rounds, depending on class size. Todays workout allows athletes to experience what Coach Glassman referred to as “the building blocks of workout design” which were single modality, couplets and triplets. This is a super challenging session – just ask the athletes who attended workout on Saturday!

Eric and Rob climbing high!


Please note the 5PM CrossFit class is cancelled today! The last class of the day is the 4PM to 5PM workout. 


Please keep Brandon and his Marine Corps unit in your prayers these next two weeks during their annual training deployment. This is going to be an extremely grueling two weeks of training for Brandon.


12 May 2018


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!

Coach and “Original Waterman” Don Kinnamon


11 May 2018

FRIDAY 180511

On a 20:00 Clock,

Evolution A:


In the remaining time,

Run 800 Meters (Floral Loop)


Evolution B:

As Many Rounds As Possible Of:


Note: Your score on todays workout consists of Evolution A (“Grace” is 30 repetitions of Ground to Overhead, men 135lb. and women 95lb.) followed by an 800 meter run, then Evolution B (“Cindy” is 5 Pull-ups, 10 Push-ups and 15 Squats). This is another great workout in preperation for Memorial Day Murph. Large classes will use HQ for “Grace” and Krav Maga for “Cindy”.

“Now that was a good one!”


Friday Special Programs & Schedule

8:00AM – 9:00AM (Strength Training & Olympic Lifting)

5:00PM – 6:00PM  (CrossFit Amundson Olympic Lifting Club)




10 May 2018


Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Unders)
Battle Ropes

Rest as needed then (At HQ)

Shoulder Press, 15 Repetitions (15RM Load)
1 Rope Climb
Shoulder Press, 12 Repetitions (12RRM Load)
2 Rope Climbs
Shoulder Press, 9 Repetitions (9RM Load)
3 Rope Climbs
Shoulder Press, 6 Repetitions (6RM Load)
4 Rope Climbs
Shoulder Press 3 Repetitions (3RM Load)
5 Rope Climbs

Note: In it’s simplicity, this workout is crushing. Each set of Shoulder Press should be a RM (Repetition Max Effort) and each set of Rope Climbs should utilize the most challenging technique in the Athletes capacity range. This workout is not “Timed”. Rather, we are looking for strength, and improvement in technique and capacity. Absolutely NO use of the hip or leg (ie. Push Press or Jerk) in the Press.

CrossFit = Laughter + Agony!


Please note there is no Bag Class or Yoga tonight. In place of the 5:15PM Bag Class, we are offering our Athletes a 5PM CrossFit class.


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