"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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20 August 2018

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MONDAY 180820

“The Sprinter”

Concept2 Row, 100 Meters
Rest as needed, and perform 10 Strict Pull-ups
Concept2 Row, 200 Meters
Rest as needed, and perform 8 Strict Pull-ups
Concept2 Row, 300 Meters
Rest as needed, and perform 6 Strict Pull-ups
Concept2 Row, 400 Meters
Rest as needed, and perform 4 Strict Pull-ups
Concept2 Row, 500 Meters
Rest as needed, and perform 2 Strict Pull-ups

Note: Each Concept2 Row is a SPRINT! Row as fast as possible, and record your time. Pull-ups must be done strict – use a band if necessary.

Our 6AM Crew getting after it!

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Week At A Glance

Tuesday – Bag Class (No Yoga)

Thursday – Bag Class

Friday – Strength and Olympic Lifting

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