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: Front squat max 7
Tuesday:3 Rounds for time: Run 400m, 2 Rope climbs, 15 Med Ball Cleans 50/30
Wednesday: 5 rounds for time: 15 Power Snatches 75/55, 15 Toes to Bar
Thursday: Sumo deadlift high pull 3 rep max
Friday: “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
Saturday: I go you go (You and one buddy) Push presses, 3 Reps at each weight: 65/95/125/145/165 ladies 45/65/85/100/115, 5 rounds “For time”
Holding 2 Medicine Balls on the shoulders 40 seated jumps
Low Box Squat Close Stance Against Chains, Cambered Bar, K: 3 Chains/side
Belt Squat 5×6, against bands
Split Squats 3×8, lightened method
Reverse Hypers 3×10
Barbell Side Bends 7×5
Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)
Wide grip Grip 2 Board 5×3
Rope Cable Extensions 5×10
Belt Squat Low Row 5×10
Medium Supine Mag Grip 5×8
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 marching hammy curls
Do 100-200 of them triceps extensions
Duffalo Bar: K 145 + 2 chainz
Sumo 205 w/ 1″ and micro bands 20 singles
Inverse Curl Negatives 25x
Sideways Sled Marching 3 times down and back with 70lbs
Allen Lift 5×8
Straight Bar 8×3 Bands K: 80 K: Micro band
Fat Bar Floor Press w/ chainz 3 sets
Hammer Bar Skullcrushers 3 sets
GHD DB Rows 6×10
100 Barbell Rows
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.)
Or, fill out the form, and a Local’s Gym trainer will contact you!
Specialization is for insects.Heinlein