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.
Wine, Women and WOD!!
Come have a great training session with like-minded ladies. Proper warm-up, scaled CrossFit workout, a relaxation practice followed by a wine tasting and pairing with several paleo friendly food options!!
Please bring friends and spread the word! 5:00pm Saturday March 10th, that’s this weekend!
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
CrossFit Daily Workout:
Monday: Tabata; sit-ups, seated press, glute bridge, jump squat 75/55
Thursday Jerks! And extra jumps
Saturday: RJ teamed up and scaled!
Monday: Absolute Strength Clean and Jerk
“lean from 4″ Blocks and Jerk for max
Banded SN Romanian Deads 5×3
KB Swing High Pulls 5×20/side
Side Planks accumulate 3 minutes on each side
Tuesday: Lower Body Accessories
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Single Legged 90lbs 4 sets/side
Zombie Sled Walks 2 trips Holding Sandbag in front
Flutter Kicks with Ankle Weights 200x
‘Thursday: Speed Strength Snatch
Below Knee Hang Power Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%
Cambered Bar on Back, Box Squat, 12×2 45% of Straight Bar Max, Bands to Front 25%, wide stance
Forward Banded SN Romanian Deadlift 5×5
40 jumps Vest + DB’s to CL
45 Degree Back Ext w/ball 100x
Cable Pulldown Abs 4×25
Friday: Sleds Recovery Session
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
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
Saturday: Max Effort Lower Body
Deadlift from 4” Up for Max
Lightened Method Normal Box Squat SSQ
4″Up SN Pull 5 sets of 3 exertions
MedBall Shot Puts 5×20/side
Flutter Kicks against Bands Hypers 200x
Wearing a weighted Vest
Front Banded Cambered Bar Goodmorning x3
Rack Pulls 17 w/ 2 1″ Bands 3×3
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
Barbell Side Bends 7×5
Duffalo Bar Regular Grip
Max Reps in 3 minutes of empty bar against 1″ bands
Banded Lying SkullCrushers 5×12
Seated Cable Row 5×12 band it
Close Mag Grip Pulldowns 5×5
MedBall Shot Puts 5×8/side throw it hard
40 jumps Wearing a weighted Vest
Reverse Hypers 5×20
L-Sit Holds 10 Max Effort Holds
Ankle Weights in Belt Squat 200x
Do 100-200 of them, Bandy triceps
Cambered Bar Low Box Normal Stance K: Orange and Mini + 95
Speed Pulls 160 w/ 1” and micro bands 20 singles
Hip and Back Extension to Glute Ham Raises 5 sets
Belt Squat Marching 400 steps
Hanging Knee Raises 100x
Straight Bar 8×3 Bands K: 65
K: Micro band Freak Bar Partials 5 sets top half
Multi Micro Single Arm to the Front 5 sets triceps extensions
Banded Seated Row 5×12
100 Bandy Sweeps for de lats
Shoulder Horn 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.)
Or, fill out the form, and a Local’s Gym trainer will contact you!
Specialization is for insects.Heinlein