Threshold Mash-up Training

As Many Repetitions As Possible in 1:00 (AMRAP) of Pull-ups

Rest 1:00

As Many Repetitions As Possible in 1:00 (AMRAP) of Wallball Shots (20lb. / 14lb.)

Rest 1:00

As Many Calories As Possible in 1:00 (AMRAP) of Concept 2 Row

Rest as needed and calculate your 50% Threshold Percentage for Each Station then,

On a 12:00 Running Clock (4 Rounds Each Station)

Minute One: Pull-up (50% of Threshold)
Minute Two: Wallball Shots (50% Threshold)
Minute Three: Concept2 Row (50% Threshold)

Note: Athletes can pick their start station, but must honor the prescribed order of rotation. The Threshold Mash-up Training was born in CrossFit Amundson, and is now known around  the world in the book Firebreather Fitness. The 50% threshold is extremely challenging – come ready for a good one!

Greg Amundson and Annie Sakamoto in Firebreather Fitness


Good luck and hard punches to our Krav Maga Long Gun Series A students tonight on their Graduation Test! Please note the test is from 5PM to TBD. With permission from Greg Amundson, guests are welcome to attend and watch.


New Firebreather Shirt now Available! HQ Athletes use promo code “CrossFit HQ” for $10.00 discount which equates to free shipping. Your shirt will be delivered to the gym.


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)



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