yesterday is ashes, tomorrow is wood,
for only today does the fire burn.
Your first class is always free so drop in anytime!
Welcome to Lynnwood Crossfit
Established in 2007 to help local people better their lives through fitness.
Mon through Fri: 5am-7:30pm. Closed from 12:00pm-3:30pm
Childcare: M/TH 10am-11am & M-F 5:30-6:30pm
Hey guys! Here’s the Dirty Dozen email you’ve been waiting for!!
Row 10k: in the gym Friday November 1st, come, setup, and get to it!
Row for Revielle: 24 Rounds: 10-min On, 50-min rest for Max Distance. This will be in January at CrossFit Kitsap and is the de facto finale for this years’ big challenge. Plan on it, check their website, bug Dan, and come raise money for this great cause and have a blast getting way way tired!
Run 5k: The Ultimate Hawaiian Trail run, or Wizards 5k on December 1st, google it, sign up and do it!
Run 10k: From the gym to Pam and Dan’s house in Edmonds! Breakfast, coffee and good times to follow. +1’s welcome (we’ll need drivers to get us all back to the gym to go home), September 29th, 10am, rain or shine 🙂 I’ll publish the route ahead of time and will dispense maps and whatnot. Registration is required (want to have a full list so we don’t lose anyone!!) and it costs $20.
Chad : 1,000 Step-ups for Time, wear 40lbs backpack 24/20” box. Complete this anytime in October. Must be at the gym, must weigh the backpack 🙂
Clovis: 10-mile Run, 150 Burpee Pull-ups, partition reps/running as needed, for time. Friday October 18th. I’ll be doing this workout over several hours all afternoon at the gym. We will all be done (done done) at 7:30pm SHARP. Plan accordingly. I plan on making several different run courses for 1 mile and 2 mile options.
Gilligan: 3 Rounds for Max Distance: 30 Minutes Biking, 20 Minutes Running, 10 minutes Rowing. B.Y.O.Bike, no stationary biking. After we finish we’ll head over to Goffe and Nancy’s house for tasty BBQ and good times. Must register early, $50. Please understand that this event takes oodles of logistics. Getting the rowers to the park, getting them back to the gym, keeping track of everything, having cramping helps, water, and the BBQ itself. Saturday September 7th, 2:15pm start (SHARP AS A TACK), be there by 1:45/2:00 to get yourself put together and warmed up. ***NOTICE*** 19 Athlete Maximum, please register ASAP. Email Jesse@localsgym.com
So far the only people who’ve completed everything are:
Denise Schroeder, Maher Joudi, Rachel Egner, Emily Young, Marina Berti, Jesse Ward and Jesse Ward.
If you think this is in error, please let me know (we’re not perfect), plead your case over email to Jesse@localsgym.com. If you want to do some make ups, we can talk about that and schedule them when it fits best. THERE WILL BE NO MAKE UPS AVAILABLE IN DECEMBER. You gotta want it Lynnwood!
Max Rounds in 15 minutes of:
3 Ring Dips,
9 Knees to Elbows,
21 Lateral Step-ups 24/20,
wear a 20/14lb vest
LCF as Rx’d
1 mile Run,
800m DB/kb Farmers Carry (45/25),
400m Sandbag/MB Carry
Squat Clean, Hang Squat Clean, Thruster Complex for Max
50 Air Squats
rest 3 minutes
5 rounds for time
Friday: 5x400m run rest 5 minutes-ish
3 Forward Rolls
5 Wall Climbs
9 Box Jumps (30/24)
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!
Specialization is for insects.