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
It’s November Now!
YO! Kayla is still gone this week! Sad! NEXT week is Veterans Day (we’re closed that day, the 11th).
Also: a quick reminder for you guys about bringing “+1’s” to the gym. WE DIG IT. We know it’s important to your daily schedule and most likely if you couldn’t bring the baby, dog, teenager, grandparent etc., you wouldn’t be able to make it that day to train. We know 🙂 We want you to train hard each and every day. Thank you for taking the measures you’re taking to train the dogs, have the treats, go pee ahead of class (and during class!), bring toys, have a mat for “place,” hiring baby sitters for your child, bringing devices to entertain, taking time out to soothe crying littles, looking at less busy class times, educating the teens on where to be that’s out of the way and that the gym isn’t play time for them, you do so much! AND, it’s essential!!
The coaches are going to manage their space so the athletes and +1’s are safe, but this is a bigger increase in responsibility than I think people think. Bars are dropping, people are getting on and off the ground, people are cussing, kettlebells are overhead, people are landing on the ground from muscle-ups: little ones under foot, or a dog limb misplaced would be TRAGIC. So 🙂 Just a quick reminder to keep being amazing, and if your coach needs you to move, reposition, be sequestered in a safe corner, be awesome and acquiesce to this request. THANKS!
Workouts:
Monday: Bench Press Max 3
Tuesday: TEAM Lumberjack 20 For Time, 20 Deadlifts (275/185 lb), 200/200 meter Run, 20 Kettlebell Swings (2/1.5 pood), 200/200 meter Run, 20 Overhead Squats (115/75 lb), 200/200 meter Run, 20 Burpees, 200/200 meter Run, 20 Chest-to-Bar Pull-Ups, 200/200 meter Run 20 Box Jumps (24/20 in) 200/200 meter Run, 20 Dumbbell Squat Cleans (45/35 lb) 200/200 meter Run
***The reps are meant to be shared (e.g. 10/10, I do 5, you do 15 etc.), and the 200m Run both teammates do at the same time.***
Wednesday: 1 Minute Max Double Unders, 1 Minute Plank, 1 Minute Max Double Unders, 1 Minute Hollow Rock, 1 Minute Max Double Unders, 1 Minute GHD Sit-up, 1 Minute Max Double Unders, 1 Minute Toes to Bars, 1 Minute Double Unders, 1 Minute V-Ups
Thursday: “Cindy” Max Rounds in 20 Minutes of 5 Pull-ups, 10 Push-ups 15 Air Squats
Friday: Hang Power Snatch Max 2
Saturday: Trade Rounds with your buddy: 7 Presses, 7 Thrusters, 7 Front Squats 135/95, once you each get two rounds, make 40 Med Ball Passing sit-ups. Max Sit-ups in 20 minutes
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!
Specialization is for insects.