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
Halloween Week
Yay! Pumpkins and stuff!! Quick Reminder: Gym is closed PM classes Thursday the 31st, and 5,6,7am Friday the 1st. ON THURSDAY: bring a deck of cards with you, or some digital alternative (not as cool). The deck of cards workout is fun, and works for Halloween!
Furthermore: Cornucopia is coming! It’s about a month away! Teams of 3-4 is the way 🙂 If you’re really worried about the reps a team of 5 is OK.
Workouts:
Monday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53
Tuesday: Drag Races! 20 Push-ups, 600m Run, rest as needed, 4 rounds
Wednesday: Power Snatch for 1RM
Thursday: Deck of Cards (See below)
Friday: Jerk Max 3
Saturday: Every 2 Minutes for 20 Minutes: 3 Squat Cleans, 3 Hang-Clusters, 3 Thrusters 135/95
Deck of Cards Workout:
Spades = Deadlifts 185/135
Hearts = Pull-ups
Diamonds = Overhead Squats 115/75
Clubs = Rowing Cals
“15’s” Skip Whatever Card made the “15”
Pairs Repeat as if prior suit was played
Jacks 20 Biceps Curls 45/33
Queen of Hearts = Ski 15 Calories
Ace of Spades = Hold a Max Handstand Hold
Take your deck of cards, shuffle it, and then flip the top card, do what it says 🙂 E.g. 10 of Spades is 10 Deadlifts 185/135, 7 of Hearts is 7 Kipping Pull-ups, 3 of Diamonds is 3 Overhead Squats, 9 of Clubs is 9 calories on the rower. Every “Jack” is 20 Biceps curls (you got jacked!), if you get a pair, e.g. 10 of spades (deads) followed by a 10 of hearts (you’ve got to do Deads again, “repeat as if prior suit was played”). If you make a 15, like 10 of hearts (10 pull-ups) then you flip 5 of spades, skip it! 10 + 5 = 15, the 5 made the “15” so skip it, 3 or 4 cards can also make “15’s”, E.g. King (10) + 2 + 3 = 15! Face cards are all worth “10” when counting reps, or for making 15’s. Ace of Spades and Queen of Hearts are special. The Ace of Spades turns everything upside down, and you have to bow before the queen of hearts, after all :). You’re going to mess it up at least once, don’t worry! Have fun with it!
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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