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.
February 10th Full Power RPS sanctioned meet
Saturday only until we get more than 40 lifters. Lifting starts at 9:00am, weigh-ins the day before from noon-4:00pm, Saturday morning 7am. Rules 8:30am. Other details in email to follow registration.
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
Here we go guys!!
Monday: Sumo Deadlift High Pulls And Bar Muscle-ups, jumping ones sound fun too!! ***TDE: 30 wall squats***
Tuesday! Back Squats 5×5 ***TDE: 30 Burpees***
Wednesday Press for heavy, Ski Erg, and abs… ***TDE: 50 glute brides***
Thursday: Run and Back Extensions with Rest! ***TDE: 30 push-ups***
Friday: Hang Squat Cleans and Handstand Push-ups, tough little couplet! ***TDE: 30 wall Squats
Saturday Team Workout! Teams of 2, alternate Rounds, DB Thrusters DB Lunges (one DB in each hand, just like the Thruster), Mountain Climbers, and the buddy does their round, then reps go down and keep trading until you’re done! ***TDE: 2 Minutes each side, side plank***
Sunday: ***TDE: 30 burpees***
Conjugate Weightlifting Program:
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
Walking Bar GM’s 2 trips w/ safety squat bar
Ab Wheel Roll-outs 5x Max Reps
Tuesday: Max Effort Upper Body
Close Grip 1 Board w/ 4 Chains/side -SB
Close Grip 5 Board 3×12
DB Rows 5×8
Close Mag Grip Pulldowns 5×5
Wednesday: Upper Body Accessories
Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times
Turn Around in Dip bar in front rack, 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 GHD
DB’s See-Saw Row 5×20/side
“100 Pull Aparts 1″” Band”
Friday: Speed Strength Clean and Jerk
Mid Thigh Hang Clean and Jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands Clean against bands, follow with:
20×1 Concentric Jerks at 70% of best jerk
Panda Pulls 10×2 70% SN
Vest GHD Facedown Holds accumulate 10 minutes hold something
Weighted Pass Throughs 50x
Saturday: Absolute Strength Snatch
Below Knee Hang Power Snatch w/pause
Snatch Balance 6×1 90%
Jerk Landing Position, split and bar overhead 5 sets of 3 exertions, isometrics
Standing Banded Twists 3×30/side
Back Extensions 100x
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