Every 4:00 Minutes for 20:00 Minutes Complete One Round of:

400 Meter Run
21 Kettlebell Swings
12 Pull-ups

Note: Prescribed weight is 53lb. Kettlebell for men and 35lb. for women. The goal for this workout is to complete 5 full rounds of this workout, while maintaining the interval of one round completed every four minutes. If you are not able to complete a round within the allotted time limit, make another attempt at the top of the next interval. For example, if you complete round one in 4:10, rest until 8:00, then complete your next round. The workout is ranked by total rounds completed as a fraction over five rounds, the best score being 5/5. Split time per each round will also be collected. This is an incredible stimulus that left our Saturday afternoon warriors on their backs wondering, “What the heck just happened?

Rope Climb Champions!


On January 30, 2014, 8 of our Athletes achieved their first rope climb, and the amazing Kristen Murphy achieved her first No-Leg climb. The day proved to be one of the most inspiring days our gym had ever seen. Congratulations Kyle, Bailey, Rosie, Sandrene, Kristen, Luke, Sammy, Branden and Kristen on your amazing accomplishments. We love you guys!


I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.” – Steve Prefontaine


CrossFit Amundson will now be offering two Yoga and Mobility classes. The schedule for the CrossFit Amundson Mobility Program is Monday and Thursday evenings from 6:00 to 7:00 PM. The inaugural Yoga and Mobility class with our new instructor Bailey Feeney is this Thursday. We look forward to seeing you “On The Mat!”


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