yesterday is ashes, tomorrow is wood,
for only today does the fire burn.
Your first class is always free so drop in anytime!
Welcome to Lynnwood Crossfit
Established in 2007 to help local people better their lives through fitness.
Mon and Wed: 5am-8:30pm. Closed from 12:00pm-3:00pm
Tue and Thur: 5am-7:30pm. Closed from 12:00pm-3:00pm
Friday: 5am-7:30pm. Closed from 12:00pm-4:00pm
Childcare: M/TH 10am-11am & T/TH 4pm – 5pm
Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time ***TDE: 30 Wall Squats***
Tuesday: DT Great Hero WOD 🙂 ***TDE: 30 Burpees***
Wednesday: Front Squats!! ***TDE: 30 Push-ups to Down Dog***
Thursday: Josh ***TDE: Accumulate 3 minutes in Plank***
Friday18.1 whatever it is, it shall be! ***TDE: 30 Wall Squats***
Saturday: Push Press for Max 5 *** Subject to change, seems safe though… ***TDE: 50 Hollow Rocks***
Sunday: ***TDE: Go for a walk!***
Monday: Dynamic Effort Upper Body
Duffalo Bar 4 sets close grip, 4 sets regular grip, with 50% and 25% bands 8×3
Flat Alternating DB’s 4 sets all out
Rocking DB Extensions 5×10
Bench Pull 3×20 like chest supported row but lying on a bench
Do 60 Pull-ups DB
Hammer Curls 5×10/side
Tuesday: Sleds Work Session
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Thursday: Absolute Strength Clean and Jerk
Mid Thigh Hang Power Clean and 2 jerks Sumo
Chain Deads 5×3
Isometrics: Top 1/4 OHSQ 5 sets of 3 exertions
DB Upright Rows 5×15
GHD Face-Up Twists Hold DB at arms length 200x, like a 25 should do it
Friday: Lower Body Accessories
Belt Squats 5×10
Walking Lunges Overhead 5×10/side
Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets
Sled Walks between legs 3 Trips
Standing Cable Crunches do 100
Saturday: Special Strengths
5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5
Barbell on Back Wide Stance Concetric Only Goodmorning x3
Belt Squat 5×6, against bands
Split Squats 3×8, lightened method
Reverse Hypers 3×10
Barbell Side Bends 7×5
Wide Grip 2 Board
Close Grip 5 Board 3×12
Low Incline DB Extensions 5×8
T-Bar 5×15 lightened method with a monster mini
Medium Supine Mag Grip 5×10
Standing Banded Twists 3 sets of 30/side
Barbell on Back 40 seated jumps
Reverse Hypers 5×15
Weighted Planks w/ Belt Accumulate 5 Minutes
Ankle Weights in Belt Squat 200x Freedom marching
Triceps Extensions with a bandDo 100-200 of them
SSQ Blue band + 285, K orange and mini + 145 10×2
Sumo 330# w/2 1″ and 175 w/ 1″ and micro bands 20 singles
Hip and Back Extensions 5 Sets
Belt Squat Marching 400 steps
Hanging Knee Raises 100x
Multi Grip Bar w/Bands: 7×3 K: 65 Micro Bands
Log Bench Press 3 sets
Rear Banded Skull Crusher 3 sets
Banded T-Bar 5×12
75 Chest to Bar JPU’s
Lying DB Rotators 3x burning/side
Hey there thought I would share that I did my hydrostatic bodyfat test and which I had done four years ago when I was still doing ironmans (with same people so they still had my data) I have currently 5% less body fat and 14 more pounds of lean muscle mass! So thanks again Crossfit! Also proves not to get fixed on a certain weight.Meredyth G.
I did something that I have not done in more than a decade. I bench pressed my body weight. I put up 250 in yesterdays class and I could have done more I think but I chose to be smart about it. Not often that you realize something you did a decade ago and haven’t done since and I couldn’t wait to tell my coach.Greg K.
It’s great to be back after a winter of skiing. For the first time in four years I made it through the season with NO injuries! For me this was significant as I skied over 800,000 vertical feet this winter, in all kinds conditions, many of which were “ challenging”. After just 10 months of Crossfit I had much better stamina, strength, flexibility, power, speed, agility, balance and coordination. Who knew, apparently skiing functions on the basis of functional movements from Core to Extremity. Now to start dialing it in for next season!Gregg J.
I feel at my age that there is no more time to waste. I want to get better, and stronger! The way I feel in my skin every waking minute is very important to me, the aesthetics are secondary, because if you are applying yourself that can’t help but happen. It’s the endurance, being stronger for everyday tasks.Chris C.
By the way, I really appreciate your training. Today, for example, your patience helping me get low enough on the overhead squat. Working with the bar, then the pipe, then with weights, then without, and then with weights again until I finally got it. What a contrast to the super lousy trainer I had before you, but I didn’t realize how bad he was until we started training with you. He just trained me on machines and wouldn’t have me do any free weight squats, because he said I’d never get it. Way for him to inspire confidence, but also, I don’t think he had the patience or knowledge to coach the way you do. I doubt he even knew how to do Olympic lifts. So, thanks a lot! I’m really excited this next year to make lots more improvement.Linda H.
Hey Jesse, I just spent three days biking the San Juans with no bike training whatsoever. My friend and I managed to bike 30+ miles of crazy island hills each day. I believe I owe it all to massive amounts of squats and regular Chi Gong conga lines.
Also, this friend of mine has always been in pretty killer shape. However, at one point we were climbing up on a lighthouse ledge that was about shoulder height. I managed to muscle my way up, she had to go to the other side where it was lower and shuffle her way along the ledge. She’s pretty jealous of CrossFit now.
After years of beating myself up with endurance training for biking, marathons and triathlons, I’m definitely in much better shape with CrossFit alone, and I can still kick some ass in the endurance sports.Rachel E.
2031 196th St SW B-101
Lynnwood Wa, 98036
425.697.7108 (Rarely answered, we’re teaching!! Email is best.)
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Specialization is for insects.Heinlein