TUESDAY 120710

In the early days of CrossFit, Athlete’s heart would skip a beat when Coach Glassman announced the Workout of The Day (WOD) would consist of “21,15, 9 Repetitions of Thrusters and Pull-ups.” After several evolutions of this couplet, a legend was born and a single name became synonymous with all things CrossFit. That beautiful girl’s name is “Fran”.

Today, we will learn the Thruster and the kipping pull-up. After twenty minutes of dedicated practice with these two skills, we will perform:

“Fran” (21, 15, 9 repetitions of Thruster and Pull-up. 95lb. & 65lb. respectively.)

Thursday night CrossFit Amundson Super-Stars!


Our 6:30 PM class is growing stronger (both physically and mentally!) every day. On July 9, 2012, two of our female Athletes came within three pounds of their first strict pull-up!

Attention all CrossFit Amundson Athletes! A “Gym Challenge” was issued tonight! The first person to achieve a one minute pull-up (30 seconds up, 30 seconds down, no more than one second at any single position) will be featured on the website and win a free shirt of their choice! Full details at the gym.


The CrossFit Kettlebell Trainer Course at CrossFit Amundson on September 8 & 9, 2012, is filling up fast. Register Today to reserve your space in the Course.