"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

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07 July 2018


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout. The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! From 11:30AM to approximately 12:30PM, join us for the first annual CrossFit Amundson Kettlebell Competition! You can register at the event today. Please note NEXT SATURDAY there will be NO 10AM class. Instead, we invite everyone to join us in celebration of a combined 6 year birthday celebration for our gym and Coach’s 40th birthday. The celebration will include great food and an all-levels workout from 12PM to 2PM. 

Competition is TODAY! 11:30AM – 12:30PM


06 July 2018

FRIDAY 180706

Bench Press, 5 x 5 Repetitions (Achieve a 5RM Load)

Rest as needed then,

Perform Two “Sprint Rounds” of this Triplet,

On a 3:00 Running Clock:

Run 400 Meters
21 Kettlebell Swings (53lb. / 35lb.)
As Many Repetitions As Possible of Toes to Bar

Note: This super challenging workout was created by Greg Amundson and Mark Divine during a training evolution at SEALFIT. The average total number of Toes to Bar completed by the SEALFIT Athletes and SEALFIT Coach’s was 70.

A Tough Crew!


Friday Special Programs 

8AM – 9AM – CrossFit Olympic Lifting and Strength Training


05 July 2018


On a 4:00 Running Clock:

Perform Three Individual “Sprint AMRAP Rounds” For Maximum Calories:

Concept2 Row, 21 Calories
30 Wall Ball Shots (20lb. / 14lb.)
9 Chest to Bar Pull-ups
15 Wall Ball Shots (20lb. / 14lb.)
Concept2 Row, As Many Calories As Possible

Rest up to 3:00 between rounds, and repeat!

Note: Blast through these “Sprint Rounds” for maximum speed and power. Advanced Athletes should strive for consecutive repetitions at each station. Your “score” each round is the number of Calories completed during the final AMRAP. Compare todays score to July 15, 2016. This is a burner!

Coach on the “Better Human Project” podcast


Tune in for some amazing insights, stories, and testimonies of faith with Coach on the awesome “Better Human Project” podcast with Ryan Munsey. From the shows introduction:

Properly introducing Greg Amundson requires a mental gymnastics effort that parallels the physical prowess one might expect from a founding athlete of CrossFit who’s performances garnered him the nickname firebreather.

On the surface, the ex- DEA Special Agent is one of the founding athletes of CrossFit, owner of CrossFit Amundson, an international speaker and the successful author of Firebreather Fitness, The Warrior and The Monk, and several other titles.

Beyond the resume exists an extremely caring, energetic human full of passion for life and all of it’s possibilities.

We had the good fortune of spending a few hours with Greg in the Better Human Project RV outside of his gym in Santa Cruz, California. ~ Ryan Munsey

Listen to the show HERE.


Thursday Special Programs 

5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga


04 July 2018

Happy Fourth of July! Please note our gym is closed today in honor of this great holiday. Have a safe and fun celebration!

CrossFit Amundson Kettlebell Competition!


The first annual CrossFit Amundson Kettlebell Competition is this Saturday, July 7, 2018, from 11:30AM to (approximately) 1:00PM. Registration is completely free, and there are some great prizes for winners – including the new CrossFit Amundson T-Shirt! Sign up at HQ!


03 July 2018

TUESDAY 180703

Evolution A:
As Many Rounds As Possible In 5:00 of,
Thruster, 7 Repetitions (95lb. / 65lb.)
Pull-up, 7 Repetitions

Rest as needed then,

Evolution B:
5:00 to establish your 1 repetition max “Cluster”

Note: A “Cluster” is a Squat Clean followed by a Thruster. There can only be one “hip-opening” in this movement. Therefore, a Power Clean, followed by a Thruster, would not count. There will be multiple heats of Evolution A with four athletes working at a time. This is a super challenging workout!

Toes To Bar!


Tuesday Special Programs

5:15PM – 6:00PM (Bag Class at Krav Maga – 8 x 2:00 Rounds)

6:00PM – 7:00PM (Warrior Yoga)


02 July 2018

MONDAY 180702

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,

For Time:

Run 100 Meters (HQ to Krav)
Double Under, 100 Repetitions (Or 125 Weighted Jumps)
21 Toes To Bar
Run 100 Meters (To HQ)
Power Clean, 21 Repetitions (135lb. / 95lb.)
Run 100 Meters
Double Under, 75 Repetitions (Or 100 Weighted Jumps)
Toe to Bar, 15 Repetitions
Run 100 Meters
Power Clean, 15 Repetitions
Run 100 Meters
Double Under, 50 Repetitions (Or 75 Weighted Jumps)
Toe to Bar, 9 Repetitions
Run 100 Meters
Power Clean, 9 Repetitions (135lb. / 95lb.)

Note: For the USAW progression, challenge yourself with increasing the weight on each set, adding at least 10 more pounds than last week. A great goal for the final set (once completely warmed up) is 135lb. for men and 95lb. for women, with all repetitions “touch and go”. Rx’d weight on today’s metabolic conditioning is 135lb. for men and 95lb. for women.

James is Athlete Of The Month!


Congratulations to James who was recognized by his peers as Athlete Of The Month at CrossFit Amundson. James is the manager of the beloved Play It Again Sports in Soquel, and has been part of the extended CrossFit community since the “early days” of the fitness revolution. When James joined our gym approximately six months ago, he had some big goals on his list, and has been knocking them down one by one even since. James is renowned for his speed in running workouts, and his significant improvements with the foundational CrossFit weightlifting movements. A loyal 8AM warrior, James frequently sets the bar high for the afternoon-crew to contend with. James is a true professional who pursues fitness with the goal of increasing his capacity over a lifetime, and he sets an example for his family and our gym to follow in everything he does. Congratulations James – and keep up the inspiring work!


Week At A Glance

Tuesday: Bag Class (8 Rounds) and Yoga

Wednesday: Closed for 4th of July Holiday!

Thursday: Regular Schedule. Bag Class (6 Rounds with Technique and Yoga)

Friday: Strength and Olympic Lifting

Saturday: CrossFit Amundson Kettlebell Competition!


30 June 2018


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

Roberto nails a 205lb. Thruster!


Upcoming Events at CrossFit Amundson

Saturday, July 7, 11:30AM – 1PM – CrossFit Amundson Kettlebell Competition

Saturday, July 14, 12PM – 2PM – CrossFit Amundson Birthday Party!


29 June 2018

FRIDAY 180629

“The Mad Rower”

Evolution A:

On a 3:00 Clock
Row 21 Calories (Women) 30 Calories (Men)
Burpee, As Many Repetitions As Possible (Score)

Rest as needed then,

Evolution B:
On a 3:00 Clock:
Wallball Shots, 30 Repetitions (20lb. / 14lb.)
Concept2 Row, As Many Calories As Possible (Score)

Evolution C:
On a 3:00 Clock:
Concept2 Row, 15 Calories (Women) 18 Calories (Men)
Run 200 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)

Rest as needed then,

Extra Credit Evolution:
On a 3:00 Clock:
Concept2 Row, 21 Calories (Women) 30 Calories (Men)
15 Dumbbell Thrusters (35lb. / 25lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: It’s “Rowing Madness” today, and these are super challenging evolutions. How many athletes can Rx’ the entire workout and achieve 30 or more “points” on A – C, and 10 points on the Extra Credit round? Congratulations on an awesome week of training!

Friday Special Programs 
8:00AM – 9:00AM – Strength & Olympic Lifting

28 June 2018


Skill Development: USAW Power Snatch Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions

Note on Snatch Progressions: We will begin with a series of mobility exercises, including the Overhead Squat, to review the fundamentals of the overhead and receiving position.

Workout Of The Day (WOD)

Complete Two Rounds of the following AMRAP:

As Many Rounds As Possible (AMRAP) in 5:00 of,

Double Unders, 30 Repetitions (Or 60 Weighted Jumps)
Power Snatch, 15 Repetitions (75lb. / 55lb.)

Note: Rest up to 5:00 between AMRAP rounds. Athletes still developing their Snatch technique can modify this workout with a Ground to Overhead variation of their choice. Can anyone achieve 8 or more total rounds of the AMRAP using the Snatch technique?

Ryan is a Champion!


Thursday Special Programs 

Bag Class (5:15PM – 6:00PM)

Note: Through August, Yoga will only be offered on Tuesday evenings due to Coach’s service at the Santa Cruz Harbor Patrol on Thursday evenings. However, the Bag Class on Thursday’s will now include an extended Yoga cool-down and breath-work practice.


27 June 2018


Threshold Mashup Training Day!

Complete 1:00 of Maximum Effort At The Following Stations:

Box Jump (As Many Repetitions As Possible)
Rest 1:00
Wallball Shots (20lb. / 14lb. – As Many Repetitions As Possible)
Rest 1:00
Toes to Bar (As Many Repetitions As Possible)

Determine 40% of your maximum threshold then,

On a 12:00 Minute Clock (4 Rounds Each Station)

Minute One: Box Jump (40% Threshold)
Minute Two: Wallball Shots (40% Threshold)
Minute Three: Toes to Bar (40% Threshold)

Note: Threshold Mash-up training was invented right here at CrossFit Amundson – and it’s an amazing stimulus! Advanced Athletes can “scale up” to 50% threshold if they choose.

3-2-1 Birthday!


Join us on July 14, 2018, from 12PM to 2PM for the 6 year “birthday” of our gym, and Coach’s 40th birthday celebration! We will have Britain on the grill, music, and an epic workout. All levels welcome! Please note the 10AM workout will be cancelled to set up for the event.


Wednesday Special Programs 

Krav Maga (6:15PM  7:15PM – Handgun Series and Long-gun Front)


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