Three “Sprint Rounds” of:
Row 500 Meters
10 Repetition Deadlift
Note: Prescribed weight for men is up to 225lb. and 165lb. for women. Rest as needed between efforts to ensure maximum intensity and power output. Who can complete this workout with an average of 3:00 per round for men and 3:45 for women? In 2003, Dave Leys, Michael Weaver, Eva T and Greg Amundson’s average time per round was 3:10.
JC Hertz has written what will be known as the authoritative book about the history, current climate and future of the CrossFit culture. The book, called Learning To Breathe Fire, is a huge contribution to the CrossFit community.
CrossFit Amundson has added several classes to our schedule, to include over 12 hours of Open Gym, an Olympic Lifting Class, a Barbell Class, Krav Maga classes and Yoga classes. Please check our SCHEDULE page for updates. The Outdoor Endurance Workout and EPIC Van Trips are coming soon!