WOD Blog

SATURDAY & SUNDAY 210123 We hope you can join us today at 10AM for our FREE community workout. _______________

FRIDAY 210122 “Harder SQT” Four rounds for time of: 400 Meter Sprint Ground to Overhead, 10 Repetitions (95lb. / 65lb.) Rest 5:00 then, 5:00 Running...

THURSDAY 210121 "To The Battle!" Run 500 meters, 100 squats Run 1000 meters Rest as needed then, On a 14:00 clock, "Close Contact" Odd Minutes: Hang...

WEDNESDAY 210120 Complete Five Rounds, Concept2 Row, 200 meters Tempo Deadlift, 5 repetitions (5 second tempo) Rest as needed then, 5 Sets of...

TUESDAY 210119 On a 20:00 clock (5 rounds each station) Minute One: Strict Toes to Bar, 7 repetitions Minute Two: 14 Hang Power Cleans (95lb. /...

Happy Martin Luther King Jr. Day! Please note that our gym will be closed today in honor of Martin Luther King's life and legacy....

SATURDAY & SUNDAY 210116 We hope you can join us on Saturday at 10:00AM for our FREE community workout. ______________ We encourage you to...

FRIDAY 210115 “Super Sun” Complete Four Rounds for Time: 50 Squats Run 400 Meters (or C2R 400) 30 Hand Release Push-ups Note: Please be sure to...

THURSDAY 210114 “Choose Your Own Adventure” On a 21:00 clock (7 rounds each station) Minute One: Toes to Bar Minute Two: Assault Bike Minute Three:...

WEDNESDAY 210113 Ground to Overhead 5,3,1 repetitions (work up a to 1RM) Rest then, Every 90 seconds for 21:00 (7 rounds) A = Sprint 300 meters (run...

TUESDAY 210112 On a 18:00 clock, 0:00 to 3:00 = Concept2 Row, 500 meters 3:00 to 6:00 = Barbell Thruster, 50 repetitions (55lb. / 35lb.) 6:00 to...

MONDAY 211211 On a 20:00 clock (5 rounds each station) Station One: Deadlift, 20 repetitions (135lb. / 85lb.) Minute Two: Double Under, 50...

SATURDAY & SUNDAY 210109 We hope you can join us on Saturday morning at 10:00AM for our FREE CrossFit Amundson community workout!...

FRIDAY 210108 From the CAMP (CrossFit Amundson Maximum Performance) Take 5:00 and establish a "working 1RM" Power Clean, Rest as needed then,...

THURSDAY 210107 For Time, Concept2 Row, 21 calories Dumbbell Thruster, 21 repetitions (35lb. / 25lb.) Run 400 meters Concept2 Row, 15 calories...

WEDNESDAY 210106 On a 21:00 clock (7 rounds each station) Station One / Minute One = Assault Bike, 12/9 calories Station Two / Minute Two =...

TUESDAY 210105 Shoulder Press, 5,5,5,5,5 repetitions (from the rack) Between sets of Press, Weighted Box Step Up (24 / 20) 5,5,5,5,5 repetitions (5...

MONDAY 210104 Complete as many repetitions as possible in 21 minutes of: Run 400/300/200 meters Max-repetitions Strict Pull-ups Note: Each time you...

Happy New Year! Please note that our gym will be closed on December 31, 2020 and January 1, 2021, in celebration of the New Year. Our next workout...

WEDNESDAY 201230 For Time, Concept 2 Row, 300 meters Push Press, 20 repetitions (95lb. / 65lb.) Rest as needed then, For Time, Concept 2 Row, 300...

TUESDAY 201229 On a 21:00 clock (7 rounds each station) Station One / Minute One: Power Clean, 3 repetitions (go heavy!) Station Two / Minute Two:...

MONDAY 201228 Evolution A: For Time, Concept2 Row, 500 meters Kettlebell Swing, 30 repetitions (53lb. / 35lb.) Pull-up, 15 repetitions Rest as...

MERRY CHRISTMAS!  Please note that our gym will be closed from Thursday through Sunday in celebration of Christmas. Keyholder access will remain...

WEDNESDAY 201223 We hope you can join us today at 10:00AM for a group workout in celebration of the Christmas season. All other classes will be...