For time:
Front Squat, 20 reps
30 Box Jumps
40 Kettlebell Swings
50 Wallball Shots

Note: Rx’d weight for the Front Squat is 205lb. / 125lb. Kettlebell weight is 55lb. / 35lb. Wallball weight is 20lb. / 16lb. Box Jump height is 24 inch and 20 inch. This is a blaster of a workout!

March 2, 2013 – Battle Of The Badges at CrossFit Amundson


Join us n March 2, 2013, from 12:00 to 3:00 PM at CrossFit Amundson for the first official CrossFit Amundson Fitness Competition. This competition will test the physical and mental strength of our Firefighters and Law Enforcement Officers as they compete in workouts to determine who will win this years Battle Of The Badges. This event is only open to members of CrossFit Amundson. Teams of 5 will compete with two alternates. Sign up at the gym! Pizza party to follow the competition.


Please note the gym will be closed on Monday, February 18, 2013, for Presidents Day. An outdoor workout will be posted on our website.