How many rounds can you complete in 15 minutes of:
Front Squat x 15 Repetitions
15 Pull-ups

Note: Notice the theme emerging this week. Weight for squat not to exceed 135lb. for men and 95lb. for women. Keep strict form or lower the weight.

Greg Amundson with LT Holly Taylor, Administrative Officer, U.S. Navy Blue Angels


On Saturday, December 1, 2012, following the Goal Setting Course in Lake Charles, Louisiana, LT Holly Taylor surprised Greg Amundson with a certificate of appreciation from the U.S. Navy Blue Angels. The certificate is made out to all the Athletes and Coach’s at CrossFit Amundson. This special git will be proudly displayed inside the CrossFit Amundson Team Room. Congratulations everyone!