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
***NOTICE: Memorial Day is Murph!! We’re doing a BBQ and WOD at 4:30pm, come one come all! Morning Schedule is 10AM only, other classes through out the day are cancelled, thanks!!!***
Monday Push Press Max 5
Tuesday: Helen but 5 rounds
Wednesday: Row 6 minutes for Calories, Tabata Sit-Ups, Row 3 Minutes for Calories, 4 rounds Tabata Sit-ups, row 90 seconds, 2 rounds Tabata sit-ups
Thursday: Sumo DL High Pull Max 1, Pull-Up 1 Rep Max
Friday: 10 Minutes Max Rounds of 15 Thrusters 65/45, 10 Jumping Lunges, 5 Burpees
Saturday: 21-15-9 Handstand Push-ups and Power Cleans 135/95 One buddy does their 21, other buddy does their 21, then each in turn the 15’s and then also the 9’s after that, for time
Monday: Upper Body Accessories
Handstand Push-ups do 45
Single DB Overhead 5×20
Rope Cable Extensions 5×10
GHD DB’s 5×15
100 Jumping Pull-ups
Wednesday: Speed Strength Clean and Jerk
Below Knee Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 65% of best Snatch +25% bands, this is the right weight, speed deads!
40 Seated Jumps Vest + DB’s to CL
Face Up Holds accumulate 10 minutes with weight
Frontal Plane Raises 6×12
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
High Hang Power Snatch
Pin Military Press go for Max
Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions
Sledge Hammer Sideways 5×30 strikes/side
Hip and Back Extensions 75x
Saturday: Dynamic Effort Lower Body
Safety Bar on Back, Box Squat 12×2 with 55% of Low Box Max and 25% Bands, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
Glute Ham Raises, hug a 25lb plate 5 sets all out
Bandy Side Steps 200x Monster Mini
Hypers: Regular with Bands 180lbs 2 1” Bands 3 sets
Cable Pulldown Abs 4×25
40 Seated Jumps Holding Dumbbells at the hang
Lightened Method Goodmorning w/ 1″ Bands – SSQBar
Zercher Squat 5×3, go heavy
Glute Ham Raises 5 x max reps
Reverse Hypers 3×20
Barbell Side Bends 7×5
Close Grip Pin Press K: 13 Middle Grip -MultiGrip Bar (MGB)
Flat DB Bench 3 sets max reps with 40’s
Underhand Lying DB Extensions 2×25
Seated Cable Row 5×15 band it
Sledge Hammer Sideways 5×12/side, slam it HARD
40 Seated Jumps Holding Dumbbells at the hang
Reverse Hypers 5×8
L-Sit Holds 10 Max Effort Holds
Hypers: Lying MedBall Between Feet 200x
Triceps Extensions Do 100-200 of them
Cambered Bar Low Box Normal Stance K: Orange and Mini + 105
Speed Dead’s: 160 w/ 1″ and micro bands 20 singles
Banded Hip Extension 5 sets
Bandy Side Step Ups 100x
Cable Pulldown Abs 3×30
Duffalo Bar Straight Weight 8×3, K: 95
Freak Bar Partials 5 sets top half
Triceps Extensions Multi Micro Single Arm to the Front 5 sets /side
GHD DB Rows 6×10
75 Chest to Bar JPU’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