we are open!

Welcome to CrossFit Amundson. We are open for both group training and private use of our gym. Please check the schedule for our group class availability. Our gym is also open 24 hours a day for “Keyholder” access with membership rates starting at just $69.00 a month. We look forward to training with you!

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 JULY 2021

24 JULY 2021

SATURDAY & SUNDAY 210724 We hope you can join us on Saturday at 10:00AM for our FREE Community workout! Strong(Her) _____________

Saturday

24 JULY 2021

We hope you can join us on Saturday at 10:00AM for our FREE Community workout! 

23 JULY 2021

23 JULY 2021

FRIDAY 210723 On a 10:00 running clock, 0:00 to 2:00 Run 300 meters Pull-up, As Many Repetitions As Possible 2:00 to 4:00 rest 4:00 to 6:00 Run 300 meters Hand Release Push-up, As Many Repetitions As Possible 6:00 to 8:00 rest 8:00 to 10:00 Run 300 meters Squats, As...

23 JULY 2021

On a 10:00 running clock,

0:00 to 2:00
Run 300 meters
Pull-up, As Many Repetitions As Possible 
2:00 to 4:00 rest
4:00 to 6:00
Run 300 meters
Hand Release Push-up, As Many Repetitions As Possible
6:00 to 8:00 rest
8:00 to 10:00
Run 300 meters
Squats, As Many Repetitions As Possible 

Rest as needed then,

Tempo Deadlift, 3,3,3 repetitions (5 second tempo at 70% 1RM)
Rope Climb, 1,1,1 repetitions (use the most challenging technique available!) 

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22 JULY 2021

22 JULY 2021

THURSDAY 210722 Alternating every minute for 20:00 (10 rounds each station) Odd Minutes = Hang Squat Clean, 1 repetition (athlete weight choice) Even Minute = Toes to Bar, 10 repetitions Note: In todays workout, the Squat Cleans increase by 1 repetition each round,...

22 JULY 2021

Alternating every minute for 20:00 (10 rounds each station)

Odd Minutes = Hang Squat Clean, 1 repetition (athlete weight choice)
Even Minute = Toes to Bar, 10 repetitions 

Note: In todays workout, the Squat Cleans increase by 1 repetition each round, and the Toes to Bar decrease by 1 repetition each round. The result is 55 total repetitions of each skill and 110 repetitions combined. A great challenge is 135lb. on the barbell for men and 85lb. for women. 

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21 JULY 2021

21 JULY 2021

WEDNESDAY 210721 On a 21:00 clock (7 rounds each station) Station One = "Cindy" (5 Pull-ups, 10 Push-ups, 15 Squats) Station Two = "Grace" (5 reps Barbell Snatch 95lb. / 65lb.) Station Three = Run 300 meters Note: Back by popular demand is the infamous "Cindy" and...

21 JULY 2021

On a 21:00 clock (7 rounds each station)

Station One = “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats)
Station Two = “Grace” (5 reps Barbell Snatch 95lb. / 65lb.)
Station Three = Run 300 meters 

Reminder that tonight is Bag Class at 5:15PM.

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20 JULY 2021

On a 18:00 clock (6 rounds each station)

Minute One = Jiu Jitsu Bench Press, 9 repetitions (135lb. / 85lb.)
Minute Two = Toes to Bar, 12 repetitions
Minute Three = Concept2 Row, 15 calories 

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20 JULY 2021

20 JULY 2021

TUESDAY 210720 On a 18:00 clock (6 rounds each station) Minute One = Jiu Jitsu Bench Press, 9 repetitions (135lb. / 85lb.) Minute Two = Toes to Bar, 12 repetitions Minute Three = Concept2 Row, 15 calories Note: The Jiu Jitsu Bench Press is back by popular demand!...

19 JULY 2021

19 JULY 2021

MONDAY 210719 "Helen" Complete three rounds for time, Run 400 meters Kettlebell Swing, 21 repetitions (53lb. / 35lb.) Pull-up, 12 repetitions Note: It's a classic CrossFit triplet that plays to some of our best movements and skills. How many people can Rx' today's...

19 JULY 2021

“Helen”

Complete three rounds for time,

Run 400 meters
Kettlebell Swing, 21 repetitions (53lb. / 35lb.)
Pull-up, 12 repetitions

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