"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

11 May 2019


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Adrian Moreno.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests.


Good luck and safe travels to Brad who will be in Japan the next 30 days for 4th Degree Black Belt Training and Testing in Karate. Ossssss


10 May 2019

FRIDAY 190510

“The Grind”

For Time:
15 Thrusters (75lb. / 55lb.)
15 Shoulder to Overhead (75lb. / 55lb.)
20 Toes to Bar
12 Thrusters
12 Shoulder to Overhead
16 Toes to Bar
9 Thrusters
9 Shoulder to Overhead
12 Toes to Bar
6 Thrusters
6 Shoulder to Overhead
8 Toes to Bar

Run 1 Mile (Big Loop)


15, 12, 9, 6 repetitions of,
Hang Power Clean (75lb. / 55lb.)
Front Squat (75lb. / 55lb.)

Note: Today is indeed going to be “a grind!” Take this workout one repetition and “micro goal” at a time. There is a 35:00 time cap. Rx’d weight is 75lb. / 55lb. for all exercises. 

Roberto is back from Hawaii and joins the 4PM crew!


Friday Special Programs 

CrossFit Strength Training (8AM – 9AM) 


Good luck and safe travels to Coach who will be in Fort Worth, TX., the next three days teaching a course at Forth Worth Police Department. 


09 May 2019


On a 15:00 Running Clock (5 Rounds Each Station)

Minute One: Progressive Burpees (see note below)
Minute Two: Concept2 Row (6, 9, or 12 Calories) 
Minute Three: Assault Bike (6, 9, or 12 Calories)

Note: Today’s workout is a “choose your own adventure” (AKA “Margaret”) session. Athletes can pick their start station, but must honor the order of rotation. The Burpee station starts with either 1, 2, or 3 repetitions, and will increase by the same number respectively each round. For example, an athlete starting round 1 with 2 repetitions would perform 4 repetitions on round 2, and 6 repetitions on round 3, etc. Aspiring CAMP Purple Belts should strive for 12 calories on the Bike and Rower, and starting with 3 repetitions (and ending with 15) on the Burpee. Athletes MUST finish the Bike and Row by 50 seconds. 

Team Joe and Tania on the Relay Race!


Thursday Special Programs 

Krav Maga (5:30PM – 6:15PM at HQ)


08 May 2019


For Time,

Concept2 Row, 1000 meters
Power Clean, 9 Repetitions (185lb. / 85lb.)

Rest as needed then,

Concept2 Row, 500 Meters
Power Clean, 15 Repetitions (135lb. / 75lb.)

Rest as needed then,

Concept2 Row, 250 Meters
Power Clean, 21 Repetitions (95lb. / 65lb.) 

Note: Today is a good one! Hit each individually timed round fast and hard. Aspiring CAMP Purple Belts (the test is in August!) should strive for consecutive repetitions on the Barbell, and an average split time of 1:40 (men) and 1:50 (women) on the C2 Row. Please note that Krav Maga is cancelled tonight. 

Save The Date!


The 7th Annual CrossFit Amundson Memorial Day Murph workout is schedule for Saturday, May 25, 2019, at 12PM. More information available on the flyer and at HQ. Athletes MUST register (it’s free!) on the whiteboard at HQ by May 20. 


07 May 2019

TUESDAY 190507

As Many Rounds As Possible in 20:00 of,

Buy in with a 400 Meter Farmers Carry (53lb. / 35lb.)

Then in remaining time,

5 Pull-ups
10 Push-ups
15 Squats 
5 Pull-ups 
10 Dumbbell Thrusters (35lb. / 25lb.)

Note: Special thanks to our very own Naomi for contributing this awesome workout. How many people can Rx’ todays session and achieve 5 or more rounds? This is one epic session. 

Team Gabby and Brad!


Tuesday Special Programs 

Bag Class and Krav Maga (5:30PM – 6:15PM)



06 May 2019

MONDAY 190506


Complete Three Rounds for Maximum Double Unders:
On a 3:00 Running Clock,
Row 500 Meters
Double Under, As Many Repetitions As Possible

Note: Rest up to 3:00 between rounds. This is a great “kickoff week” workout. How many people can row a 1:45 (men) or 1:55 x 500 and then achieve 100 or more double under repetitions?

Joe is a Warrior!


Week At A Glance

Tuesday & Thursday – (Krav Maga – 5:30PM – 6:15PM)

No Krav Maga on Wednesday. 

Friday – CrossFit Strength & Olympic Lifting (8AM – 9AM at HQ)

Saturday – Free Community Workout 


04 May 2019


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests.

Firebreather Fitness is going to China!


It’s official – Coach is going to China! The Chinese language publication and distribution rights for Coach’s book Firebreather Fitness were secured by the outstanding global publishing house Posts & Telecomm. It’s amazing to think that the concepts and methodology in Firebreather Fitness were “forged” right inside the very walls of our HQ gym. Hooyah!


03 May 2019

FRIDAY 190503

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“CrossFit Hero WOD DT

Complete Five Rounds for Time of:

Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions

  • Advanced (Purple Belt / Rx) = 155lb. / 85lb.
  • Intermediate (Blue to Purple) = 135lb. / 75lb.)
  • White to Blue = 95lb. / 65lb. 

Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, July 30, 2015,  August 15, 2018, and October 5, 2018. There is a 20:00 time cap on todays session and large classes may utilize an AMRAP variation. 

Rachel at the Never Forget Relay Race!


Friday Special Programs 

CrossFit Amundson Strength & Olympic Lifting (8:00AM – 9:00AM)


02 May 2019


“Rapid Fire”

On A Four Minute Continually Running Clock:
From 0:00 to 2:00, Run 400 Meters (or Row 400 or 20/15 AB Calories)
From 2:00 to 3:00, As Many Wallball Shots As Possile (20lb. / 10lb.) 
From 3:00 to 4:00, As Many Pull-ups As Possible 

Rest two minutes, record total repetitions achieved (running total), and then repeat for a total of three rounds.

Note: How many people can maintain a 1:45 split time on their run, and 60 or more total Rx’d repetitions? If you do not finish the run before the 2:00 time cap, proceed directly to your Wallball Station. Athletes can pick their start-station, but must honor the order of rotation. 

Coach Adrian rocked the house! 


Thursday Special Programs 

Krav Maga and Bag Class (5:30PM – 6:15PM)


01 May 2019


Power Clean, 5,3,1,1,1 Repetitions (Establish a 1 Repetition Max Lift)

Rest as needed then,

Complete As Many Repetitions As Possible (AMRAP) in 8 minutes of:
Hang Power Clean, 115lb. / 75lb.
Each time you break, perform 30 Squats

Note: This is one amazing workout! A “Break” constitutes anytime the barbell touches the ground. Your “score” is the total number of  Hang Power Cleans you achieve during the AMRAP added to the total amount of weight lifted on the 1RM. Today’s workout is a classic “Coach Glassman Original WOD” that encourages both strength and endurance. Compare today’s score to May 8, 2018. 


Night Of Hope is Tonight! – REGISTER TODAY

Join Greg Amundson and Nicole Brown for a very special evening of worship music, prayer, fellowship and a sermon message on the power of Faith. Ticket price also includes a free copy of Greg Amundson’s #1 bestselling book “ABOVE ALL ELSE.” 

All proceeds from the “Night of Hope” will be donated to Nicole Brown for the purpose of her travel expenses to The Shirley Ryan Ability Lab in Chicago. The combination of your ticket purchase, prayers, and Faith in the infinite healing power of God can accelerate the miracle of rehabilitation that Nicole needs. 

Doors open at 5:00PM and include light refreshments, healthy snacks, and free coffee from our friends at Coffeetopia. The concert begins at 6:00PM and Greg’s sermon message and group prayer will take place at approximately 6:45PM. Please purchase your tickets by following this LINK.

Please note the 4PM class and Krav Maga is cancelled tonight to prepare for this special event and there will be no Keyholder access after 12PM. 


Old Site


Visit our Other Sites