Today we will spend the first ten minutes of class refining our Power Snatch technique.


Repetitions of 12, 9, 6, 3
Power Snatch

Note: Prescribed weight is 65lb. for women and 95lb. for men.

Bob “Legend #7” Jones (Who  can list Legend’s #1 – 6?)


Bob Jones is an awesome addition to our gym family. A man of immense wisdom, humor and compassion, Bob is also a beast of an Athlete. Bob reached legendary status during open gym on Sunday when he was spotted performing multiple repetitions of a press to handstand and other advanced inversion skills. Keep up the inspiring work Bob!


“You gain strength,  courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.” – Eleanor Roosevelt


As every Athlete at CrossFit Amundson knows dearly, sometimes the completion of a workout takes more mental than physical strength. These are the moments that allow us to forge not only elite fitness, but elite levels of courage as well. The courage we develop in the gym radiates out into every aspect of our life. This week, in addition to recording your workout times in your gym-journals, take a moment to make a list of three life  goals you have that require immense courage. Let each challenge in the gym be a reference point for what you are capable of achieving in your life. You can do it!