01 APRIL 2020


Join us at 4:00PM today inside our “Zoom Classroom Gym” for a group workout! We will all have a chance to “see each other” and check in on everyones wellbeing.

Evolution A: (No Equipment)

For Time,
Run 400 meters (or an equal monostructural aerobic activity)
50 Squats
40 Sit-ups
30 Push-ups
20 Alternating Lunges (10 each leg)
10 Burpees
20 Alternating Lunges
30 Push-ups
40 Sit-ups
50 Squats
Run 400 meters

Evolution B: (Low Equipment)

Every Minute On The Minute (EMOM) for 10:00,

Dumbbell or Kettlebell Swing, 15 repetitions
Burpee, 5 repetitions

Note: Note: Starting today we will have two different “types” of workout including what we are labeling “Not Equipment” and “Low Equipment.” If you have not already had a chance to check-out gear from HQ to help build your home-gym, please let us know! Today’s workout will be on Zoom and also Facebook Live in our CrossFi Amundson (private) Facebook Group. We encourage Zoom participation! If you need help logging in please let us know. All you need to do is plug the URL https://zoom.us/j/768867387 into your browser. This will be the same Zoom link all week.



Wednesday Special Events


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