FRIDAY 121012

It’s Kettlebell Friday!  Today we are doing the famous CrossFit workout “Helen”.

Three Rounds for Time of:

Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Fastest times are going on the CrossFit Amundson LeaderBoard! Compare your time to 27AUG2012.

Congratulations to Ali on not one, but THREE Pull-ups!


Sunday, October 21, 2012, from 4:00 PM to 8:00 PM will be the CrossFit Amundson Athlete Recognition Day and Open House. This is a great opportunity to bring your family and friends to the gym to showcase your achievements and hard work. The gym will be supplying the main course of catered chicken breast from our friends at Whole Foods Market. Please bring a side dish to share. Greg Amundson will be presenting several Firebreather Awards as well as the Warrior Spirit Award. We look forward to seeing you at the event!


“Old School” CrossFit HQ WOD Demo of “Helen” [video]