MONDAY 170130

Wendler Strength Series for Thruster (Week 1 – Add 10lb.)

Rest as needed then,

Complete Two Rounds (rest as needed between rounds)

On a 3:00 Running Clock,
Concept 2 Row, 400 Meters (men) 300 Meters (women)
21 Kettlebell Goblet Squats (53lb. / 35lb.)
15 Hand Release Push-ups
Pull-up, As Many Repetitions As Possible

Note: On the AMRAP workout, rest approximately three minutes between rounds. Your score each round is the total number of Pull-ups achieved. Keep in mind this is a super challenging program, and just getting to the Pull-up is a great accomplishment! Advanced athletes up for a real challenge can increase the Kettlebell weight to 73lb. / 53lb.

Adrian is Athlete Of The Week!


Congratulations to Adrian who was recognized as Athlete Of The Week at CrossFit Amundson. Since joining our gym, Adrian has been a force of encouragement, inspiration, determination, and faith for his peers and training partners. This guy is motivated, and his success in the workouts has been awesome to behold. Many of our athletes who attend Twin Lakes Church in Aptos, immediately recognized Adrian from leading worship and his encouraging ministry. Adrian is a real testimony to the power of consistency and goal setting, and an integrated training program. Keep your eye on Adrian as the year progresses, he is quickly progressing and will soon be a top contender in the gym! Congratulations Adrian on all your success, both inside and outside the gym, and keep up the amazing work!


Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Class VII from 6:00 PM – 6:45 PM at Krav Maga)


Upcoming Important Dates

Thursday, February 2, from 5:30PM to 7:00PM, Greg Amundson will be giving a FREE workshop on the principles from his new book Firebreather Fitness. Copies of Greg’s book will be available for sale at the event. The primary topic will be life purpose awareness, goal setting, and the power of the micro-goal. Super important for New Years resolutions!

Wednesday, February 8, from 5PM – TBD – Krav Maga Long Gun A & B Test.