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"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

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04 January 2019

FRIDAY 190104

“Jackie”

For Time,
Row 1000 Meters
Thruster, 50 Repetitions (45lb. / 35lb.)
Pull-up, 30 Repetitions 

Note: Today’s session is a classic CrossFit triplet, and it’s a good one! Compare today’s score to December 27, 2017. Be sure to log your score onto Beyond The Whiteboard! 

Meditation and Pranayama Class starts Wednesday, February 3, 2019 

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Friday Special Programs 

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

10:00AM – 11:00AM (Private Krav Maga training)

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Meditation and Pranyama with Greg Amundson

Beginning in February, 2019, Coach will be leading a weekly Meditation and Pranayama (breathing) class on Wednesday evenings from 6:15PM to 7PM. The class will also include seated Asana, although the emphasis will be on the internal practice of Yoga. This class is highly recommended, and can become the foundation for success in every area of your life. These are the same breathing and meditation techniques that Coach has been using every single day for nearly ten years, and that were taught (and retaught!) to him by Mark Divine, Dan Brule’, Raja Bright, Rolf Gates, and other experts in the field of metaphysics, spirituality, breathing, and meditation. Meditation benches will be provided. 

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A big part Coach’s CrossFit journey since 2001 has been tracking progress in a written journal. Now with Beyond The Whiteboard, there is no better opportunity for you to do the same! Not only will it give you tangible indicators of the tremendous growth you’ve been experiencing in the gym, it will also encourage you to set new goals to achieve as you continually break through old ones. We are excited to help you reach those goals, both present and future ones.

To support your efforts we have decided to partner our  gym with Beyond the Whiteboard. Their awesome tools will allow you to log results to our daily workouts, view gym-wide leaderboards, and much more! 

To start tracking your progress, follow the steps below:

1. Visit www.crossfitbtwb.com, sign up, and use our special CrossFit Amundson Code AMUN213 to join our gym.

2. Download the CrossFit btwb app. Available on both iPhone and Android.

3. Log a score from today’s workout! Our WODs will automatically appear on your calendar each day.

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03 January 2019

THURSDAY 190103

“NYPD Day One”

Evolution A:
For Time:
15 Deadlifts (95lb. / 65lb.)
15 Power Cleans (95lb. / 65lb.)
Run 400 Meters
15 Deadlifts (115lb. / 75lb)
15 Power Cleans (115lb. / 75lb.)
Run 400 Meters
15 Deadlifts (135lb. / 85lb.)
15 Power Cleans (135lb. / 85lb.)
Run 400 Meters
15 Deadlifts (155lb. / 95lb.)
15 Power Cleans (155lb. / 95lb.)
Run 400 Meters

Rest as needed then,

Evolution B:
For Time:
50 Burpees

Note: Todays session is a slightly modified version of the official NYPD CrossFit “Americas Finest” Affiliate gym’s inaugural workout. It’s a good one! There will be a 25 minute time cap on Evolution A. Compare todays time to October 30, 2018, and try to set a new record! 

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Thursday Special Programs 

Scheduled Private Training (10AM – 12PM – No Keyholder Access) 

Bag Class (5:15PM – 6PM at HQ) 

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02 January 2019

WEDNESDAY 190102

As Many Rounds As Possible (AMRAP) in 12:00 off:
1 Strict Pull-up
2 Push-ups
3 Air Squats
2 Strict Pull-ups
4 Push-ups
6 Air Squats
3 Strict Pull-ups
6 Push-ups
Air Squats …
Continue increasing Strict Pull-up reps by 1, Push-up reps by 2 and Air Squat reps by 3 each round until time is complete. 

Rest as needed then,

Find your 1RM Hang Power Clean 

Note: In classic CrossFit style, we are combining gymnastic training (right off the main CrossFit site) with weightlifting. 

Privates Beach – Santa Cruz, CA (AKA Paradise!) 

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Wednesday Special Programs 

5:15PM – 6PM (Bag Class at HQ) 

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Saint Teresa of Avila, reflecting on the Scripture “Do you not know that your body is a temple of the Holy Spirit within you?” (1 Corinthians 6:19), commented that if she had known at a younger age that in the tiny place of her soul, such a great King was living, she would not have left him alone so often.

I just love this illustration, and often wonder at how amazing it is, that the Creator of the Heavens and the Earth, would shut Himself into such a little thing as my individual soul (ref. Deuteronomy 30:12-14).

My goal for the New Year is to spend more time seeking and enjoying the presence of God.

Would you care to join me?

~ Coach 

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01 January 2019

TUESDAY 190101

Happy New Year! Please note our gym is closed for the holiday celebration. Regular class schedule resumes tomorrow! 

Lou is crushing it! 

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Krav Maga Update! 

We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. 

Cost:

  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $69.00 monthly 

_______________

Meditation and Pranyama with Greg Amundson

Beginning in February, 2019, Coach will be leading a weekly Meditation and Pranayama (breathing) class on Wednesday evenings from 6:15PM to 7PM. The class will also include seated Asana, although the emphasis will be on the internal practice of Yoga. This class is highly recommended, and can become the foundation for success in every area of your life. These are the same breathing and meditation techniques that Coach has been using every single day for nearly ten years, and that were taught (and retaught!) to him by Mark Divine, Dan Brule’, Raja Bright, Rolf Gates, and other experts in the field of metaphysics, spirituality, breathing, and meditation. Meditation benches will be provided. 

_______________

31 December 2018

MONDAY 181231

“Tabata Helen”

Complete Twenty Seconds of “Work” followed by Ten Seconds of “Rest” for Eight Rounds:

Tabata Concept2 Row (Calories)
Rest up to 2:00 then,
Tabata Kettlebell Swing (53lb. / 35lb.)
Rest up to 2:00 then,
Tabata Pull-up

Note: Todays session is a slight (time variable) variation of the classic CrossFit triplet “Helen.” Athletes  can choose their start station, but must honor the order of rotation. Every repetition counts in todays workouts – athletes will keep a running total of their repetitions at each station. This is an awesome session – just ask the Saturday crew!

Congratulations to Roberto on his CAMP Blue Belt! 

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New Years Eve and Day Schedule

Please note on New Years Eve (December 31, 2018) there will only be the 6AM and 8AM workouts. All other classes (except for Keholder) are cancelled. Our gym will be closed on New Years Day. Enjoy the holiday, and be safe! 

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29 December 2018

SATURDAY & SUNDAY

Please join us for our FREE CrossFit Amundson Community Workout today from 10AM to 11AM. Todays workout will be coached by Greg Amundson. We look forward to seeing you there! 

“Captain Jim” 

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Congratulations to Jim on his promotion to CAMP Blue Belt on Friday night. Ossss and KIDA! 

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New Years Holiday Schedule

Monday, December 31 – 6AM and 8AM CrossFit class. All other classes cancelled. 

Tuesday, January 1 – Closed for New Years Day

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28 December 2018

FRIDAY 181228

Five Rounds for Time
Run 400 Meters
15 Thrusters (75/55lb.) 
10 Burpees
 
Note: Todays session is a “main site CrossFit” workout, and it’s a good one! Scaling options include completing 4 rounds, and rowing 400 meters or biking 30 calories instead of running. Be sure to log your score onto Beyond the Whiteboard! 
 
 
Beyond The Whiteboard is now at CrossFit Amundson! 
 
_______________
 

A big part Coach’s CrossFit journey since 2001 has been tracking progress in a written journal. Now with Beyond The Whiteboard, there is no better opportunity for you to do the same! Not only will it give you tangible indicators of the tremendous growth you’ve been experiencing in the gym, it will also encourage you to set new goals to achieve as you continually break through old ones. We are excited to help you reach those goals, both present and future ones.

To support your efforts we have decided to partner our  gym with Beyond the Whiteboard. Their awesome tools will allow you to log results to our daily workouts, view gym-wide leaderboards, and much more! 

To start tracking your progress, follow the steps below:

1. Visit www.crossfitbtwb.com, sign up, and use our special CrossFit Amundson Code AMUN213 to join our gym.

2. Download the CrossFit btwb app. Available on both iPhone and Android.

3. Log a score from today’s workout! Our WODs will automatically appear on your calendar each day.

______________

Krav Maga Update! 

We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. 

Cost:

  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $69.00 monthly 

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27 December 2018

THURSDAY 181227

We hope you enjoyed the Christmas holiday with family and friends. Now, it’s time to get back to work … 

CAMP Training Session (CrossFit Amundson Maximum Performance)

“The Grinder”

Complete Five Rounds:

On a 2:00 Running Clock,
Complete Two Rounds of “Cindy” (5 Pull-up, 10 Push-up, 15 Squat)
Double Under, As Many Repetitions As Possible

Note: On todays session, your “Score” each round is the total number of Double Under repetitions achieved (or single jumps). Rest up to 2:00 between rounds. Compare today’s score to December 5, 2018, and try to increase each round by at least 5 repetitions. 

Congratulations to Olivia on her first Rope Climb! 

_______________

Thursday Special Programs 

Bag Class (5:15PM – 6PM at HQ) 

_______________

Krav Maga Update! 

We are excited to announce our next Krav Maga program will be starting Tuesday, February 5, 2019. We will now be offering Krav Maga three days a week according to the schedule below:

  • White through Blue Belt – Tuesday & Thursday 5:15PM – 6PM
  • Blue Belt and Law Enforcement Only – Wednesday 5:15PM – 6PM 

Krav Maga and Bag Class will be merging. Each Krav Maga class will combine and extend elements of Bag Class, to include intensive conditioning, Krav Maga self-defense and combatives, and weapon defense training. Krav Maga will be limited to 20 athletes. Uniforms are not required. Athletes will need bag gloves, groin protection, and shin-guards by the first class. 

Cost:

  • New Krav Maga athletes (Krav Maga only) = $135.00 monthly 
  • Krav Maga Add-on Package for CrossFit athletes = $69.00 monthly 

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25 December 2018

TUESDAY 181225

Merry Christmas! Our prayer is that you would experience God’s grace this Christmas season. We look forward to seeing you back in the gym on Thursday! 

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24 December 2018

MONDAY 181224

Merry Christmas Eve! Please join us today from 10:00AM to 11:00AM for a very special “12 Days of Christmas” holiday workout! 

ABOVE ALL ELSE in Paperback hits the #1 Spot! 

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BEYOND THE WHITEBOARD

A big part my CrossFit journey since 2001 has been tracking my progress along the way in a written journal. I have always been a big advocate for keeping a journal, and now with Beyond The Whiteboard, there is no better opportunity for you to do the same! Not only will it give you tangible indicators of the tremendous growth you’ve been experiencing in the gym, it will also encourage you to set new goals to achieve as you continually break through old ones. We are excited to help you reach those goals, both present and future ones.

To support your efforts I’VE decided to partner our  gym with Beyond the Whiteboard. Their awesome tools will allow you to log results to our daily workouts, view gym-wide leaderboards, and much more! 

To start tracking your progress, follow the steps below:

1. Visit www.crossfitbtwb.com, sign up, and use our special CrossFit Amundson Code AMUN213 to join our gym.

2. Download the CrossFit btwb app. Available on both iPhone and Android.

3. Log a score from today’s workout! Our WODs will automatically appear on your calendar each day.

_______________

Attention CrossFit Amundson Athletes! Our gym is now using texting software to increase communication capability. Please text CrossFit to 474747 to join our notification system.

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