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

For Time:

1 mile Run,

800m DB/kb Farmers Carry (45/25),

400m Sandbag/MB Carry



Squat Clean, Hang Squat Clean, Thruster Complex for Max




20 Pull-ups,

30 Push-ups,

40 Sit-ups,

50 Air Squats

rest 3 minutes

5 rounds for time


Friday: 5x400m run rest 5 minutes-ish




7 Rounds:

3 Forward Rolls

5 Wall Climbs

7 Toes-to-Bar

9 Box Jumps (30/24)