Lynnwood CrossFit: for health, happiness, and performance.
Welcome to Locals’ Gym
Established in 2007 to help local people better their lives through fitness.
Serving Lynnwood, Shoreline, Bothell, and Mill Creek for over ten years.
Crossfit
Fitness Training for Life!
Nutrition
Food is fuel, use it wisely!
Private Training
Precisely tailored for you!
Gym Hours
Mon through Thur: 5am-7:15pm Fri: 5am-6:15pm Closed from 12pm-3:30pm daily
Sat: 7am-10:00am
Sun: Closed
WOD
Add Title? The week before the big deal!
YO! The week before Cornucopia! For your planning guys, we’re gonna run 8 and 9am Thursday the 28th and then shut it down the rest of the week. I hope you get to take some time to relax with your crew, watch some movies (not Hallmark) and recharge a bit. The Cornucopia WOD is a team workout, with 4 participants. If you want to make a team of 3, that’s OK y’all just better be FIT. If you wanna make a team of 5, that’s cool too, just be prepared that it’s a lot of waiting for your turn to do reps. Teams of 4 is the “Goldilocks” number, just right 🙂 Please remember that the workout really does take an hour, so by “8am” what I mean is get in the gym at 7:45am and be moving and warming up, and getting gear so we can start at 8:00am, and 9amers, remember that you’re walking into chaos, and you’re not gonna be done until 10:15 or so 🙂
I’m stoked for Thanksgiving though, it’s always a great time, people come from all over to join us, the gym is packed packed, it’s great 🙂 I hope to see you there!
Otherwise this week is uneventful, except for a slough of savage ass workouts!! Let’s go!
Workouts:
Monday: “Fran” for Time: 21-15-9 Thrusters 95/65, Pull-ups
Tuesday: Deadlift Max 1
Wednesday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 16 V-Ups, 32 DB Step Overs 50/35
Thursday: 5-2 Minute Rounds, with 3 minute rests between: 10 Ring Dips, Max Wall Ball Shots 20-10’/14-9′
Friday: Row 1000m 3x, rest as needed.
Saturday: “Strict Lynne” Bench Press at BW/.7BW and Strict Pull-ups, 5 Rounds max reps, rest as needed.
Testimonials
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.
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.
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!
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.
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.
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.
Contact Us
Email:
info@localsgym.com
Address:
2031 196th St SW B-101
Lynnwood Wa, 98036
Voicemail:
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!
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