Three rounds for time of:
50 Squats
7 Dips
135 pound Hang Power Clean, 10 reps

Note: Ring dip and Bar dip stations will be available. This is a great workout!

Bart after rowing 5K


Hey Greg, I want to do some cardio, what should I do?” Bart to Greg

You could always row 5K” Greg to Bart

“Is it hard?” Bart to Greg

Nah man, it just takes a few minutes.” Greg to Bart

“Cool!” Bart’s famous last words


Inspired by The PIT Martial Arts and Greg’s good friend John Hackleman, beginning this week we’ll be bringing into the culture of our gym “Friday Night Fights!” In many Martial Arts gyms, Fridays are dedicated to sparring sessions. In our gym, we’ll be “sparring” against some of the famous “CrossFit Girls“. By the end of the night we’ll have our top scores on display at the gym and our social media platforms. Victories to be celebrated at Suda, which is quickly becoming the official CrossFit Amundson restaurant and bar.


REMINDER! The Amundson Barbell Club (ABC’s) starts tonight from 7:30 to 9:00 PM. The first class will be instructed by our very own Coach David. This class will focus on Olympic lifting. This is not a workout! Instead, this class will focus on the finer details of the Clean and Jerk and Snatch, as well as progressions that will help our Athletes develop speed and power. Thursdays are a great day for a “double day!”