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"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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14 February 2018

WEDNESDAY 180214

“Lynne”

Five Rounds for Maximum Total Repetitions of,:
Bench Press (Maximum Repetitions – see note below)
Immediately Followed by,
Pull-ups (Maximum Repetitions

Note: Traditionally, the famous CrossFit Girl “Lynne” called for Bodyweight on the Bench Press. However, today, we will be prescribing 135lb. for men, and 75lb. for women. No more than 10 seconds rest between Bench Press and Pull-up! Rest up to 3:00 between rounds. This is an incredible upper body stimulus! Compare todays effort to May 11, 2017 and December 07, 2017.

Warrior Yoga

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

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Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

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13 February 2018

TUESDAY 180213

For Time:
Front Squat, 21 Repetitions (115lb. / 75lb.)
Kettlebell Swing, 42 Repetitions (53lb. / 35lb.)
Front Squat, 15 Repetitions
Kettlebell Swing, 30 Repetitions
Front Squat, 9 Repetitions
Kettlebell Swing 18 Repetitions

Beach Running & Swimming WOD’s Returning Soon! (Yeah, Roberto!)

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The famously challenging Beach Running & Swimming workouts are returning on Thursday’s this April, 2018. More information coming soon!

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

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12 February 2018

MONDAY 180212

Complete As Many Rounds As Possible in 20:00,

“Buy In” 800 Meter Run (Floral Loop)
In Remaining Time:
Deadlift, 4 Repetitions (225lb. / 155lb.)
Run 100 Meters (To Krav Maga)
10 Chest to Bar Pull-ups
7 Burpees
Run 100 Meters (To HQ)

Note: Today’s session is an “Old School” CrossFit HQ workout, circa February 2003. Maintain discipline of technique on the Deadlift, in particular during later rounds when fatigue sets in.

The “Saturday Morning Crew” following an epic “Tabata” session!

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Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

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10 February 2018

SATURDAY & SUNDAY 180210

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! Please note the competitors class is cancelled today.

Jhonee’ – Are you OK?

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Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

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Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

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Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.

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09 February 2018

FRIDAY 180209

CrossFit Hero Workout Friday!

“Joshie”

Three Rounds For Time:
42 Dumbbell Snatches (Alternating Hands – up to 50lb. / 35lb.)
Run 100 Meters
21 Pull-ups (at Krav Maga)
Run 100 Meters

Note: Todays workout is in honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

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Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

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Friday Schedule

6:00 AM – 7:00 AM (Hero Workout)

8:00 AM – 9:00 AM (Wendler Strength at HQ)

10:00 AM – 11:00 AM (Hero Workout)

4:00 PM – 5:00 PM (Hero Workout)

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08 February 2018

THURSDAY 180208

As Many Rounds As Possible (AMRAP) in 20:00 of,
Kettlebell Swing, 30 Repetitions (35lb. / 25lb.)
Run 100 Meters (to Krav Maga)
Double Under, 30 Repetitions
10 Toes to Bar
Run 100 Meters (to HQ)

Note: Today’s session is intended as an “active recovery” training day and an opportunity to further develop the Double Under skill. Note the decreased Rx’ weight on the Kettlebell swing. Ideally, advanced athletes maintain consecutive repetitions at all stations today, including Double Unders!

Dan “The Man” AKA “The Professor” AKA “Dr. Dan”

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Keep your eye on Dan! He’s made stellar progress since joining our gym, and continues to improve on a near daily basis!

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Reminder that Bag Class and Yoga are cancelled tonight. Last class of the day is 4PM!

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07 February 2018

WEDNESDAY 180207

For Time,
21,15,9 Repetitions of,
Power Clean (115lb. / 75lb.)
Thruster (115lb. / 75lb.)

Rest as needed then,

Run 800 Meters for Time (Floral Loop)

Note: There will be a 7:00 time cap on todays workout. How many people can Rx’d todays session and make the time hack? Our workout today is from the “Coach’s Journal” of original Coach Glassman workouts from CrossFit HQ, circa 2003.

Coach – “Kokoro Camp” Hour 16/52 – October 2010

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

_______________

Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

_______________

Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

_______________

Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.

_______________

06 February 2018

TUESDAY 180206

Complete One Minute at Each Station:

Rope Climb, Maximum Accents (or modified Rope Climb)
Kettlebell Sumo Deadlift Highpull (73lb. / 53lb.) Maximum Repetitions
Wallball Shots (20lb. / 14lb.) Maximum Repetitions
Box Jump (24′ / 20′) Maximum Repetitions
Toes to Bar, Maximum Repetitions

Note: Todays workout operates like “Fight Gone Bad.” There is no rest between stations. Athletes have 1:00 rest after each round. Keep a running total of all repetitions during the workout. Complete two rounds.

Alyssa on the Muscle-up False Grip Drill

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

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05 February 2018

MONDAY 180205

Station Rotation Warm-up at Krav Maga then,

Three Rounds for Time:
Deadlift, 15 Repetitions (185lb. / 135lb.)
Run 100 Meters (to Krav Maga)
20 Single Leg Squats (Alternating – or 40 Kettlebell Goblet Squats 35lb. / 25lb.)
9 Chest to Bar Pull-ups
Run 100 Meters (to HQ)

Note: Todays session in an “old school” CrossFit workout circa 2002. The Single Leg Squat (AKA “Pistol”) is a super demanding gymnastics skill. If this skill is not within your capacity today, substitute the Ketlebell Goblet Squat.

Jason is Athlete Of The Month!

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Congratulations to Jason who was recognized as Athlete Of The Month at CrossFit Amundson. Jason is a super-star athlete whose progress over the past several months has been absolutely inspiring to behold. Jason embodies the character qualities of perseverance, determination and faith, and has used the context of the gym to take these qualities to the next level. Jason is now frequently seen at the front of the pack and with “Rx’d” next to his name on the whiteboard. The joke between Jason and Coach is that when he started, the foundational “CrossFit Squat” was nearly a the limit of his capacity. Fast forward several months, and now Jason commands not just the gymnastic squat, but all associated Barbell squatting techniques as well. Perhaps most inspiring and meaningful for Jason has been his incredible improvement in running speed and endurance. He took his “Big Loop” time from nearly 10 minutes to a recent Personal Record of 6:10. As a Navy security forces officer, his running capacity is of the utmost importance, and the hard work has paid off on his physical fitness testing scores. Best of all, this guy has a constant smile on his face, and word of encouragement for his fellow athletes. You can find Jason at CrossFit, Bag Class, Krav Maga and Yoga! Congratulations Jason on all your success, both inside and outside the gym. Ossssss

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03 February 2018

SATURDAY & SUNDAY 180203

Please join us from 10:00AM to 12:30PM this Saturday the Free Community Workout and Advanced Competitors Class with Greg Amundson.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30AM – 12:30PM.

Muscle-up Clinic!

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Thank you to Alex and Laurel for teaching such an awesome clinic on the Ring and Bar Muscle-up!

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