"Warrior spirit! Thank you Greg for helping us realize the path to becoming the unstoppable force."

— Kristen Clever CrossFit Games Champion

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15 September 2018


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!



Coach’s newest book ABOVE ALL ELSE ~ A Year of Increasing Wisdom, Stature, and Favor hits the Amazon #1 spot in 5 different categories within 12 hours of release. This puts Coach in a very small  (like about 10 in the world!) group of authors who have published two bestselling books within 6 months of each other.


14 September 2018

FRIDAY 180914

“Fight Gone Harder”

Complete Three Rounds, Resting 1:00 Between Rounds:

Minute One: Wallball Shots, Maximum Repetitions (20lb. / 16lb.)
Minute Two: Kettlebell Sumo Deadlift High Pull (75lb. / 53lb.)
Minute Three: Box Jump, Maximum Repetitions (20′)
Minute Four: 200 Meter Sprint (Bus Stop and Back)
Minute Five: Toes to Bar, Maximum Repetitions

Note: Todays workout operates like “Fight Gone Bad” in which the Athlete achieves maximum repetitions at each station, then rotates at the end of the minute immediately to the next station. There is no rest between stations. At the end of each round, rest 1:00 and tally scores, then repeat for a total of 3 rounds. Athletes can pick their start station, but must honor the order of rotation. Maintain a total running score for each round. The 200 meter sprint counts as 20 points. Compare todays effort to August 21, 2018. Join Coach at the 4PM workout which will be a “Championship Fight” consisting of FIVE ROUNDS!

Thank You, Jason!


On behalf of everyone at CrossFit Amundson, we wish to extend our sincere gratitude and congratulations to Jason on completing twelve years of service as a Master of Arms in the US Navy. Jason has retired from the Military and is pursuing higher education. Thank you Jason for your leadership, service, protection, and loyalty to our Country, and American way of life. We love you brother!


Keyholder Update

Attention Keyholder members and interested athletes in the program! We only have 5 Keyholder enrollment positions open. Please speak with Coach if you are interested in enrolling. Beginning September 15, the Keyholder program will be limited to HQ. There will be a Heavy Bag available at HQ for Krav Maga and bag work. Keyholder athletes are required to check the CrossFit Amundson schedule to ensure private use of the gym does not conflict with regularly scheduled classes.


13 September 2018


Evolution A:
As Many Repetitions As Possible in 7:00 of,
Power Clean (see note on weight)

Rest as needed then,

Evolution B:
Row 500 Meters for Time

Note: On the Power Clean session, your score is the total number of repetitions, multiplied by the amount of weight used in the workout. For example, 30 repetitions with 135lb. would result in a net score of 4,050. How many people can row a sub 1:45?

“In a pit, with a lion, on a snowy day!”


Thursday Special Programs

Combined Bag Class and Warrior Yoga (5:15PM – 6PM)


12 September 2018


Evolution A: (Barbell Starts on Ground)
Front Squat, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Front Squat, 1 minute (135lb. / 75lb.)
Rest 2 minutes
Front Squat, 1 minute (155lb. / 85lb.)

Rest as needed then,

Evolution B:

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swings (53lb. / 35lb.)

Rest 2:00 and determine your 50% Threshold percentage for each skill, then:

10:00 Running Clock (5 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Kettlebell Swing (50% Kettlebell Swing)

Note: For Evolution A, we will record data at each weight category. How many athletes can achieve 50 or more total repetitions? Evolution B is the “original mash-up” from Greg’s book Firebreather Fitness. The two-station mash-up gets super challenging! Compare your score to May 2, 2018, and June 22, 2018.

Lori is a Warrior!


Wednesday Special Programs 

Krav Maga (6:15PM – 7PM at Krav Maga)


11 September 2018

TUESDAY 180811

Skill Development: USAW Power Clean Progressions.

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

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

Rest as needed then,


Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition. The last time this workout was completed in our gym was June 12, 2015, July 27, 2016, and June 24, 2018. This is a great session!

CAMP Testing is October 13, 2018.


Tuesday Special Programs 

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

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


10 September 2018

MONDAY 180810

Evolution One:

As Many Rounds and Repetitions As Possible in 5:00 of,
Concept2 Row, 15 Calories Men / 12 Calories Women
Wallball Shots, 15 Repetitions (20lb. / 14lb.)

Rest as needed then,

Evolution Two:

On a 3:00 Running Clock,
Run 400 Meters,
Pull-ups, As Many Repetitions As Possible

Rest as needed then,

Evolution Three:

As Many Repetitions As Possible in 1:00 of,
Lateral Burpee over P-Bar

Note: The descending AMRAP evolutions cover three distinct metabolic pathways. These are potentially extremely challenging sessions – especially if you tackle each one with maximum intensity.

Tyler is back!


Week At A Glance 

Tuesday: Bag Class and Yoga (Bag Class 5:15PM to 6PM – Yoga 6PM – 7PM)

Wednesday: Krav Maga

Thursday: Bag Class & Yoga Combined

Friday: CrossFit Strength & Olympic Training


08 September 2018


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!

Jamie is STRONG(HER)!



07 September 2018

FRIDAY 180907


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, December 07, 2017, and February 14, 2018.

You Know It’s a Good One When ….


Friday Special Programs

CrossFit Amundson Strength and Olympic Training (8AM – 9AM at HQ)


06 September 2018


SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017, October 16, 2017, and February 15, 2018, and try to add 5lb. to each set today.


Thursday Special Programs 

Bag Class & Warrior Yoga Combined – 5:15PM – 6PM at Krav Maga


05 September 2018


Three Rounds for Time:

Kettlebell Swing, 30 Repetitions
15 Burpees
Run 200 Meters (to Krav Maga)
Toes to Bar, 30 Repetitions
15 Burpees
Run 200 Meters (to HQ)

Note: Today’s session is an “Old School” Coach Glassman original, circa 2003. This workout rewards technique in the Kettlebell Swing and Toes to Bar skills! There is a 30:00 time cap on todays session.

Faith Works Ministry meets tonight at 5:15PM


We hope you can join us tonight at 5:15PM at our HQ location for Faith Works Ministry. Tonight’s message is on the combined power of perspective and persistence. All faith backgrounds are welcome. The 4PM CrossFit workout is the last class of the day. Free coffee and tea from 5PM to 5:15, with the ministry starting at approximately 5:15. Please note Krav Maga is cancelled tonight.


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