For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Note: This is an extremely challenging CrossFit Hero Workout. We will have modification recommendations available at the gym.

Time to Celebrate!


“There are no constraints on the human mind, no walls around the human spirit, no barriers to our progress except those we ourselves erect.” – Ronald Reagan


Schedule Change! Please note that today, Friday June 21, 2013, we will be incorporating “Friday Night Fights” into our schedule. The last official group class of the evening on tonight will be from 5:00 to 6:00 PM. From 6:00 to 8:00 PM, we will have open gym and “Friday Night Fights”. This event will allow our current Athletes to “Fight” against a CrossFit workout of their choice and to challenge a position on the CrossFit Amundson Leaderboard. In addition, Athletes will have an opportunity to challenge CrossFit Amundson trainers in a workout of the trainers choice. This Friday, who’s up to challenge Heather Rosenberg to a “CrossFit Girl” of her choice? The evening will conclude with dinner and drinks on the beautiful outdoor patio at Suda. The CrossFit Amundson Epic Fitness Van will be on stand-by for safe and sober rides home. (At a cost of ten Burpees per mile.)


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