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.
Mon through Thur: 5am-7:15pm Fri: 5am-6:15pm Closed from 12pm-3:30pm daily
Geez! It’s almost nearly the 4th.
We’re gonna close Saturday the 2nd. I think attendance will be nearly zero, and it’ll give all your coaches a nice break. Remember when I was all fired up about offering 292 workouts to you guys this year? I’m still fired up, I’ve missed plenty myself, as most of us have, but this Saturday was accounted for in that original 292, and I just counted, there’s 143 workouts left this year. That’s about half. Dang. What a year it’s been huh?
Updates: Grace for Distance is going to be Saturday the 16th, at Richmond Beach Park 10:30am!
Parade Info! We’re gonna meet up at the Edmonds Gym in the morning to put the rig together and get all patriotic. As far as what to wear: RED WHITE AND BLUE! I know I know, I like totally dropped the ball and should have ordered shirts and all that stuff, I only learned about the parade June 10th, and I’ve since secured a trailer, banners and magnet signage for the Jeep, potentially a PA system as well. Mountains have been moved as per usual.
The parade starts at noon sharp, which means that 11:45am is the final muster time, and registration for yours truly is 9:30am! That also means that parking is going to be insane. Plan ahead, and we’ll save parking at Turn It Loose for our peeps, but there’ll still be a limit there for sure.
Below below, I’ll post the instructions given to me for you guys to check out.
SUMMER KIDS CLASSES! OMG Deets below as well, thanks you guys!! These are gonna be so rad 🙂
Monday: “JT” For Time: 21-15-9 Handstand Push-Ups, Ring Dips, Push-Ups
Tuesday: “Michael” 3 rounds For Time; 800m Run, 50 Back Extensions, 50 Sit-Ups
Wednesday: Ring Muscle-up Training Day!! Along with 1 Rep Max Pull-up + Accessories
Thursday: Back Squat Max 3
Friday: “Hildy” For Time: 100/70 Calorie Row, 75 Thrusters 45/35, 50 Pull-Ups, 75 Wall Ball Shots 20-10’/14-9″, 100/70 Cal Row, wear a weight vest?
Kids and Teens Info:
Block 1: Tue/Thur, July 5th, 7th, 11th, 13th, 19th and 21st
4:15pm-4:45pm Ages 6-12 at Turn It Loose
1:30pm-2:30pm Teens 13+ at Lynnwood CrossFit
Block 2: Tue/Thur, August 2nd, 4th, 9th, 11th, 16th, and 18th
4:15pm-4:45pm Ages 6-12 at Turn It Loose
1:30pm-2:30pm Teens 13+ at Lynnwood CrossFit
Register and Pay Here: Choose the block or blocks you want, and off you go!
For Each Additional Kidlet or Radical Teenager:
-2022 PARADE PARTICIPANT INFORMATION-
The Edmonds Chamber is excited to once again host the Edmonds 4th of July Main Parade and are so glad you’ll be joining us!
PLEASE READ THE FOLLOWING INFORMATION THOROUGHLY & CAREFULLY AND SHARE WITH ALL PARTICIPANTS IN YOUR GROUP.
Remember to give yourself plenty of time to navigate the holiday traffic, closed roads and any crowds. See map below with closed roads marked with “XXX”
· Main Parade check-in is on the west side of 7th Ave N at Glen St, beginning at 9:30 am, Monday, July 4th. Check in NO LATER than 11:15am. Only one rep from your group needs to officially check-in. Participants checking in after 11:15 may not be admitted. No refunds for late arrival.
· Directions: Approach check-in area from the corner of 7th & Caspers, turn left onto 7th, proceed south to the check-in booth on the right side of the street and send one representative to the check-in booth to receive your unit placement number and final instructions. YOU WILL RECEIVE YOUR UNIT PLACEMENT NUMBER & PLACE IN LINE-UP UPON CHECK-IN.
· All participating parade marchers & drivers must be in place and ready to start by 11:45am.
· Staging: If members of your group arrive at different times, they can check in at 7th Ave N & Glen St to be told and shown where along the parade staging area to meet.
· Parking: There is no reserved parking for parade participants. Find parking in surrounding neighborhoods outside of the closed roads. We recommend carpooling as much as possible. Streets around downtown close from 6:00am until 3:00pm.
· Entries wanting to be judged for one of the trophies must be in their parade lineup placement by 10:15am, when the judging begins.
· The Parade begins at NOON. The route is 9/10th of a mile.
· Parade ends at 4th Ave. N. and Daley Street. DO NOT STOP at the parade end. Follow the directions of the parade official stationed at this location.
To protect children from running into the street, DO NOT THROW favors or candy into the crowd.
You may walk along both sides of the parade route and directly HAND favors or candy to spectators.
Edmonds Chamber of Commerce 4th of July Parade Rules and Regulations
1. The Greater Edmonds Chamber of Commerce reserves the right to remove any entry from the parade that does not comply with instructions from Parade Officials or Edmonds Police.
2. FLOATS must be fire-retardant and carry fire extinguishers.
3. The driver must have a 180-degree field of vision and carry a valid driver’s license.
4. No smoking anything while in parade staging or while in active parade at any time.
5. Units are limited to a maximum height of 14 feet.
6. Only entries that have paid the Commercial Entry Fee may carry or display a commercial/business message. If the appropriate fee has not been paid, you will be asked to leave the parade without refund.
7. Only entries and participants that have paid the Political Entry Fee may carry or display a political campaign message. If the appropriate fee is not paid, you will be asked to leave the parade without refund.
8. Once the parade starts moving, maintain a 30’ space between entries and limit any performance to the area in front of the reviewing stands.
9. All units, floats and vehicles must maintain forward movement. Do not stop on the route for performances as it impacts the entire parade.
10. All equestrian or animal entries must have their own clean up crew.
11. Any unit that is considered unsafe by Parade Staff or police / fire department will be removed from the parade without refund. Additional safety guidelines follow.
No materials (such as candy, literature, product samples, favors, etc.) may be thrown from vehicles or by walkers.
Do not use spraying devices (water guns, etc).
Do not jump off of and back onto a moving vehicle in the parade.
All riders on a moving vehicle must remain seated or be strapped in securely (back of pick-up truck & convertible cars please just stay seated). No movement performances (ie. dancing) on moving vehicles are allowed.
Consumption of and/or possession of alcoholic beverages, marijuana or illegal substances are forbidden.
Inappropriate attire worn by entrant(s) may result in removal from participation in the parade. This is a FAMILY event.
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.
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!
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