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.
LumberJacked Full Power Meet!
September 29th From 10am Until around 4:00pm or whenever we finish up!
Push/Pull Registration here:
Single Lift Registration here:
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
Yet if you are here, train heartily, for those not here, are getting weak!!
Monday: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups. 7 Rounds for Time, try to do each round unbroken!
Tuesday: Deadlift x5
Wednesday: Fight Gone Bad Style: But with stations like this: GHD Sit-up, KB Swing 53/35, DB Box Step Overs 20/16” 35/20#, HSPU, Rest, 3 rounds for reps
Thursday: Hang Squat Clean for Max
Friday: 7 Overhead Squats 135/95, 5 Overhead Squats 165/115, 3 Overhead Squats 195/135, 3 Rounds for Time
Saturday: “Colin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps
Monday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×5
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets
Sled Walks between legs 3 Trips
Ab Wheel Roll-outs 5x Max Reps, do better
Tuesday: Max Effort Upper Body
Wide Multi Grip w/pause at chest
Low Incline Lightened 1″ Bench Press -Heavy 8
Barbell Bent Over Row 5×15
Wide Mag Grip 5×8
Wednesday: Upper Body Accessories
Wobble Seated Military 150x
Press right at Chest at the shoulders 5 sets of 3 exertions
Single DB Overhead 5×20
Rope Cable Extensions 5×10
GHD DB’s See-Saw Row 5×20/side
Standing Bandy 3×30
Friday: Speed Strength Clean and Jerk
Mid Thigh Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 60 of best snatch +25% bands
40 Jumps Kneeling w/ DB’s
GHD Facedown Holds accumulate 10 minutes hold something
Frontal Plane Raises 6×12, like a lat raise, but all the way overhead
Saturday: Absolute Strength Snatch
Heaving Snatch Balance go heavy, but save some, less that 10 reps total
Press top 1/4 above the head a few inches 5 sets of 3 exertions
Standing Banded Twists 3×30/side
Back Extensions 100x
40 Seated Jumps Wearing a weighted Vest and Ankle weights
8″ Conventional Deadlift
Zercher Squat 5×3, go heavy
Split Squats 3×8, lightened method
Reverse Hypers 3×10
GHD Side Bends w/ Band 5×12/side
MultiGrip Bar Middle Grip Against Bands K: Mini
Close Grip 3 Board 3×12
Banded Lying SkullCrushers 5×12
Single Handed Barbell Rows 5×8
Medium Mag Grip 5×5
Sledge Hammer Sideways 5×12/side, slam it HARD
40 Seated Jumps Wearing a weighted Vest and Ankle weights
Reverse Hypers 5×12
L-Sit Holds 10 Max Effort Holds
Hammy Curls Lying MedBall Between Feet 200x
Triceps Extensions Do 100-200 of them
SSQ Box Squat, K orange and mini + 120
Speed Dead’s Sumo 12×2 160 w/ 1″ and micro bands
Strict Reverse Hypers 5 sets
Bandy Side Steps 4 trips up and down the gym
Hanging Knee Raises 100x
Duffalo Bar Straight Weight 8×3 K: 100
Dips 5 sets
Cable Rope Triceps 5 sets
Standing KB Rows 3×30
100 Thumbs up A’s
Band 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.)
Or, fill out the form, and a Local’s Gym trainer will contact you!
Specialization is for insects.Heinlein