THURSDAY 130103 

Wendler 5-3-1 Series (Find your 1 Rep Max)

Bench Press
Weighted Pull-up

Today we begin another cycle of the Wendler Strength Series. To bring in the New Year, we have added three new skills including the Bench Press, Deadlift and Weighted Pull-up. On Thursday, you can rotate through all three exercises or focus solely on one. You’ll also have the option for extra credit, including jump-roping, sprinting or rowing.

The Blakanja Family with Greg Amundson


The Blakanja family has become a huge part of the CrossFit Amundson family. Jim and his wife Nini are both extremely talented athletes and a source of inspiration to everyone in the gym. Their two daughters, Maya and Sara, were recently promoted to Black Belt in traditional Korean Martial Arts.


Reminder the Amundson Barbell Club (ABC) meets tonight at the gym from 7:30 PM to 9:00 PM. The focus will be on the Olympic lifts with instructor David Millar.This is an excellent opportunity to receive world class instruction on the Snatch and Clean and Jerk. This is not a workout, but rather skill development and skill transfer drills.