Shoulder Press 3,3,3,3,3 Repetitions (Achieve 3RM Max)

Rest as needed then,

As Many Rounds and Reps (Calories) As Possible in 5:00 of,
Concept2 Row, 10 Calories
Thruster, 10 Repetitions (35lb. / 25lb. Dumbbell or Kettlebell)

Note: Today is a potent combination of strength training and metabolic threshold training, and it’s gonna’ be a good one!

The Official CrossFit Amundson “Honor Board”


Since our gym opened in July, 2012, we have impacted nearly 100 Law Enforcement and Fire Departments from around the world with our emphasis on integrated training with a focus on developing the warrior spirit. Hooyah, team!


Thursday Special Programs 

Bag Class (5:15PM – 6PM at HQ)

Yoga is cancelled tonight.


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