Today we are going to do the famous CrossFit girl “Karen”. Top scores for men and women will go onto the official CrossFit Amundson LeaderBoard. Enjoy!


150 Wallballs For Time

Note: Prescribed weight for men is 20lb. and women is 16lb. However, even if you simply do 150 bodyweight squats for time, it’s going to be a great workout!

Guess Who?


“Listen up Privates. In Boot Camp, your thoughts will become your words, your words will become your actions, your actions will become your habits, your habits will become your character and your character will determine your destiny. And I want warriors!” United States Army SSG Mario Oliver, as quoted in Greg Amundson’s upcoming new book.


Within 24 hours of each other two CrossFit Amundson Athletes were promoted to Captain. More information to follow at the gym. We think this is grounds for another party.