Today we will be completing 4 very challenging “Sprint Rounds” involving Dumbbell Snatch as the weightlifting modality, and the Concept 2 Rower and Aerodyne Bike as the metabolic endurance modality.

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Concept 2 Row, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Complete Two “Sprint Rounds” of:

On a 2:00 Running Clock:
Aerodyne Bike, 1:00 for Maximum Calories
Dumbbell Snatch, 1:00 for Maximum Repetitions

Note: On each “Sprint Round” Athletes will be working against a 2:00 running clock. You must remain on the Rower or Bike the entire first minute. At the end of the minute, transition quickly to the Dumbbell Snatch station, and in the remaining time, complete As Many Repetitions As Possible (AMRAP) of Snatch. Athletes can alternate arms as often as necessary. Athletes can start at either the Row or Bike station. In addition, it is Athletes choice to complete both Bike or Row stations in a row, or alternate back and forth. Your score at the end of the workout is the total calories and total Snatches from each round added together. Dumbbell weight for men is up to 35lb. and women up to 25lb. Kettlebell Snatch is also an option.

4-00 PM Class OCT20

4:00 PM Crew is STRONGER


New Addition to our Team

Renowned author Ryan Blair has joined the team at CrossFit Amundson to provide content that will enhance the experience of our Athletes. Ryan is an extremely gifted author, researcher, and lecturer, and his contributions will add incredible depth to our current offerings. Ryan’s first contribution is featured today.


Fitness Goals for the CrossFit Athlete

Many people approach fitness with very vague goals, such as “shed a few pounds,” “be more active,” and “look better.” However, with vague goals, it is hard to measure progress, and being able to measure concrete progress is important for staying motivated and continuing to follow the program. Not having specific goals makes it hard to even design or select a program to follow—and no program, no results.

Let’s face it, famous athletes that get results such as Garrett Fisher definitely have their own goals. They don’t go workout everyday just to work out, instead they always have an objective. Here are some ways you can make goals that will motivate you, and push you to success.

Measurable Goals

Fitness trainers recommend that fitness goals be defined in terms of losing body fat (such as “an inch off the waist”), increasing muscle strength (such as “bench-press 100 pounds”), mastering a specific skill (such as “dunk a basketball”), or training for a specific event (such as running a marathon). When setting fitness goals, it is important to set very concrete, specific goals that can be measured in some way. Let’s compare Sue’s progress to Mary-Ann.

Mary-Ann decides she wants to “look better” so she goes to the gym and signs up for the beginner aerobics class because it’s at a convenient time. She huffs and puffs in class and is horrified to find she weighs 2 pounds more after a few days. She keeps it up for a bit but her skinny jeans still don’t fit and her arms still sag. After six weeks she can run up the stairs without getting out of breathe, but that has nothing to do with her goal of “looking better” so she quits in disgust.

Sue’s goal is also to look better, but she selects a very specific measurable goal of “losing 2 inches from around the waist” as a way to make herself look better. Not only is that a very concrete, specific goal, but it can also easily be measured and tracked. Sue joins the same aerobics class as Mary-Ann. After two weeks, Sue sees a slight decrease in her waist measurement so she keeps it up. After four weeks, though, she has stopped making any progress. Puzzled, she talks to the class instructor. The class instructor suggests she switch to a more difficult class, one that uses high-intensity interval training to burn off the maximum amount of calories. Sue immediately begins to make progress towards her goal and keeps it up until she has achieved the trimmer waistline that she desires.

As you can see, with a concrete, measurable goal, progress can be tracked. Making progress towards a goal is very motivating. More importantly, with a concrete, measurable goal, if progress is not being made then it is clear that changes need to be made to the program itself.

Specific Goals

Another advantage to selecting a concrete goal is that it will guide the fitness program. Let’s say that both Dan and Joe were firmly lectured by the doctor about increasing activity levels. Dan sets out to “be active” but doesn’t really know what to do—this vague goal doesn’t provide much guidance. He tries walking, but finds it boring. He tries playing basketball with some buddies, but due to his low level of fitness, he finds it very painful and tiring, and ends up suffering several injuries and gives up on his program. Joe decides he’s going to run a 5k in two months. He starts out walking and then moves on to running. He manages to run the 5k, and vows to run another 5K in the near future, but to decrease his total time by at least five minutes. He’s well on his way to a lifetime of fitness due to selecting a specific goal.

Achievable Goals

It is, however, important to set achievable goals. Let’s say Joe the couch-potato decides his fitness goal is to complete a marathon in a few months. Joe is either going to suffer an injury trying to achieve the impossible, or he’s going to end up abandoning the goal altogether. Achievable goals allow you to succeed, which provides you with extra motivation to keep going. Once you’ve met one goal, you can move on to a more difficult goal as you progress towards fitness.


Setting goals and working towards accomplishing them is extremely important in all areas of life. Fitness is just one great example of what good goals and proper discipline can really do to your life. My advice? Don’t wait to set these goals, get out a pen and paper right now and write out exactly what your goals are and how you are going to accomplish them. This is what will make all of the difference. – Ryan Blair 


Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A


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