01 March 2017


Three Rounds for Time:

Clean and Jerk, 10 Repetitions (155lb. / 105lb.)
200 Meter Run
Toes to Bar, 30 Repetitions

Note: Todays session is a meant to challenge both the weightlifting and gymnastic capacity of our athletes. Modifications for weight and gymnastic skills will be briefed in the gym.



Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM Bag Class with Coach – 5 Rounds of Bas Rutten) 



Regular Open Gym will be M / W / F from 12PM – 4PM.
Special “Keyholder” Open Gym Hours:

  • Tuesday & Thursday 9AM – 4PM
  • Saturday 2PM through Sunday 6PM


Starting March 1, 2017, we will be adding “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders, including special hours on Sunday, Saturday, Tuesdays and Thursdays. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement. Keyholder privilege is limited to 20 Athletes! For more information or to register please check with Greg Amundson or e-mail Info@CrossFitAmundson.com.


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