FRIDAY 180914

“Fight Gone Harder”

Complete Three Rounds, Resting 1:00 Between Rounds:

Minute One: Wallball Shots, Maximum Repetitions (20lb. / 16lb.)
Minute Two: Kettlebell Sumo Deadlift High Pull (75lb. / 53lb.)
Minute Three: Box Jump, Maximum Repetitions (20′)
Minute Four: 200 Meter Sprint (Bus Stop and Back)
Minute Five: Toes to Bar, Maximum Repetitions

Note: Todays workout operates like “Fight Gone Bad” in which the Athlete achieves maximum repetitions at each station, then rotates at the end of the minute immediately to the next station. There is no rest between stations. At the end of each round, rest 1:00 and tally scores, then repeat for a total of 3 rounds. Athletes can pick their start station, but must honor the order of rotation. Maintain a total running score for each round. The 200 meter sprint counts as 20 points. Compare todays effort to August 21, 2018. Join Coach at the 4PM workout which will be a “Championship Fight” consisting of FIVE ROUNDS!

Thank You, Jason!


On behalf of everyone at CrossFit Amundson, we wish to extend our sincere gratitude and congratulations to Jason on completing twelve years of service as a Master of Arms in the US Navy. Jason has retired from the Military and is pursuing higher education. Thank you Jason for your leadership, service, protection, and loyalty to our Country, and American way of life. We love you brother!


Keyholder Update

Attention Keyholder members and interested athletes in the program! We only have 5 Keyholder enrollment positions open. Please speak with Coach if you are interested in enrolling. Beginning September 15, the Keyholder program will be limited to HQ. There will be a Heavy Bag available at HQ for Krav Maga and bag work. Keyholder athletes are required to check the CrossFit Amundson schedule to ensure private use of the gym does not conflict with regularly scheduled classes.


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