Three Station Rotation Wendler (Week 3)

Today is Three Station Rotation for the Wendler Strength Series. We’ll be rotating through the Deadlift, Bench Press and Weighted Pull-up. Extra credit skill is handstand hold and progressions.  If you Deadlifted on Tuesday, we recommend focusing on the Pull-up and Bench Press.

Saturday Morning Community Workout is FUN!


“If today is to be THE DAY, so be it. If you seek to do battle with me this day you will receive the best that I am capable of giving. It may not be enough, but it will be everything that I have to give and it will be impressive for I have constantly prepared myself for this day. I have trained, drilled and rehearsed my actions so that I might have the best chance of defeating you. I have kept myself in peak physical condition, schooled myself in the martial skills and have become proficient in the application of combat tactics. You may defeat me, but you will pay a severe price and will be lucky to escape with your life. You may kill me, but I am willing to die if necessary. I do not fear Death, for I have been close enough to it on enough occasions that it no longer concerns me. But I do fear the loss of my Honor and would rather die fighting than to have it said that I was without Courage. So I WILL FIGHT YOU, no matter how insurmountable it may seem, and to the death if need be, in order that it may never be said of me that I was not a Warrior.” – LTC Randy Watt 


Reminder the CrossFit Amundson Nutrition Seminar is this Saturday from 12:00 to 2:00 PM. We will still have the free community workout from 10:00 to 11:00 AM. We hope to see you at both events. Please note registration for the Nutrition Seminar has been closed.