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
Monday: 10 to 1 Ring Dip, 1 to 10 Power Snatches
Tuesday: Front Squat x1
‘Thursday Masters Qual 1
Friday: Masters Qual 2
Saturday Masters Qual 3/4 Team Mash-Up!
Monday:Upper Body Accessories
Ring Dips 5×8
Press Sticking Point at the forehead 5 sets of 3 exertions
Hammer Grip Bar Lying Extensions with a band at angle to floor 5×15
Low Incline DB Extensions 5×8
Single Arm Cable Row 5×12
Standing Bandy 3×30
Wednesday: Speed Strength Clean and Jerk
Below Knee Hang Clean and jerk 4×2 70%, 4×2 75%, 4×2 80%
Banded Sumo DL 20×1 55 of best Sumo DL +25% bands
40 seated jumps: DB’s to Jerk Ankle
Weight+Ball Strict Hypers 200x
Weighted Pass Throughs 50x
Thursday: 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
Friday: Absolute Strength Snatch
Below Knee Hang Snatch w/pause
Chain Bench Press 7×1 90%
Single Arm Allen Lift 5×15
Reverse Hypers 180lbs 5×12
Saturday: Dynamic Effort Lower Body
Straight Bar on Back, Box Squat 12×2 with 50% +25% Chains, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
45 Degree Inverse Curls 5 sets all out
Belt Squat Marching 400 steps, micro around ankles
Angle 180lbs 4 sets
Banded Ab Mat Sit-ups 4×25
Monday Max Effort:
Barbell on Back, 40 seated jumps
Parallel Box Squat Against Chains J: 4/side K: 2/side Duffalo Bar
45 degree GHD Barbell Hip Extension 5×8
Inverse Curl Negatives 25x, 3-5 at a time
Reverse Hypers 5×8, go heavy strain hard
Barbell Side Bends 7×5
MultiGrip Bar Middle Grip Against Bands K: Mini
Close Grip 2 Board 5×3
Elbows Out DB Extensions 3×15
T-Bar 5×5 lightened monster mini
Overhanded Straight 5×10
KB Shot Puts, rig up right, reverse it hard!
Barbell on Back Reverse Hypers 3×30
L-Hang Holds 10 Max Effort Holds
Ankle Weights in Belt Squat 200x
Bandy Triceps: Do 100-200 of them
SSQ Blue band + 250, K orange and mini + 135 12×2
Sumo Speed Dead’s K: 160 w/ 1″ and micro bands 20 singles
Strict Reverse Hypers 5 sets
Belt Squat Marching 400 steps
GHD Sit-ups 5×20
Freak Bar 8×3 K: 55 and 1 Chain
Decline DB Press 4 sets
Underhanded DB’s 4 sets
Barbell One Armed Row 5×8/side
100 Jumping Pull-ups
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