Wendler 5-3-1 Series

Note: Today is the last day of the Wendler Series for the Squat and Press. In January 2013 we are adding three new skills. Tuesdays will be dedicated to the Deadlift coupled with a metabolic workout. Thursdays will be a three station rotation between the Deadlift, Bench Press and Weighted Pull-up. If you would like to continue the Wendler Series for the Squat and Press we encourage you to attend Open Gym Saturdays.

Extra Credit: Those of you who joined the CrossFit Amundson family in July will remember the squat and handstand hold challenge. Guess what? That’s today’s extra credit. For two minutes hold the bottom of a body-weight squat. Then immediately switch to a two minute handstand hold. At two minutes return immediately to the bottom of the squat and hold for 1:30. Continue this progression to a thirty second squat and thirty second handstand hold.

Jim rows a 3.17.0 1K Row – Our fastest time!


“The book you hold in your hands is an example of Greg Amundson’s search for authenticity. Enduring a failed marriage is difficult enough. But having the audacity to immediately see his role, accept responsibility, admit his flaws and to allow us to learn from his experiences in a book such as this is extraordinary.” Mark Divine, Founder of SEALFIT, on Greg Amundson’s new book Your Wife Is Not Your Sister. Mark will be authoring a forward to the upcoming hard-cover second edition of Greg’s book.


Watch the Promotional Video for Greg’s Book! [Video]