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
Murph Week!
Ohh boy 🙂
Remember guys! We’re closed Monday the 26th, Murph will be on Sunday with a BBQ to go along with it. Two heats! Let’s run a like legit RX’d (reps and distance, vest still optional) heat at 11:30am, and a scaled heat at 12:30pm? BBQ to start at 1:30. Please bring your +1’s, kids are little mayhemish during the workout, but during the BBQ there’s plenty of food, and that’s great, bring camping chairs and all that! If you straight up can’t make the later heat, please come at the first heat even if you want to scale. I just want to budget enough time for those WHO WANT TO DO ALL THE WORK no matter what.
Murph is a huge workout guys, but it’s also easily scalable, reduce the reps, distance, and add things like knee push-ups into the mix, and you’re golden! Fear not, I’ve been running this workout for 18 years, and have run it a few more times that just on Memorial Day, (those poor unfortunate souls!), and scaling this workout is a cinch for shoulder stuff, knee stuff, back stuff, you name it. I gotchu 🙂
Sign up board for goodies and sides will be on the main boards in the gym, please jump in there and sign up for what we need. THANKS!!
For Planning: The gym’s also gonna be closed for another powerlifting meet May 31st. I’m proposing a gym-wide meet up at the Richmond beach stairs to go after them en masse, with all manner of insanity, to be posted next week 🙂 Hopefully 1) the weather agrees somewhat, and 2) you guys are up for a “breathtaking” challenge, that Steve and I used to train for our trek in Nepal a few years back. Needless to say: it worked 🙂
Workouts:
Monday: Clean and Jerk Max 2
Tuesday: “Kerrie” LCF Rx 10 Rounds for Time of: 100m Run, 5 Burpees, 5 Push-ups, 15 Hanging Knee Raises, 100m Run Rest 1 Minute, Wear a weight vest
Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.
Thursday: Overhead Squats Max 5
Friday: “Wood” LCF Rx 3 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest
Saturday: CLOSED
Sunday: “Murph”: For Time: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Air Squats, Run 1 Mile. Partition Reps as needed, wear a 20/14lb weight vest.
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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