OK. Murph. There’s two sessions. Session 1 is at Edmonds at 2:00pm, no BBQ there. Session 2 is at Lynnwood at 4:00pm BBQ there after we’re finished with the workout, about 4:45 I’d wager. Is that clear enough?

SEMIFINALS! I’ll be gone most of this week to work with Tudor Magda at the CrossFit Games Semifinals in Pasadena California. It’s a huge honor, and responsibility to get to work with and help this athlete put out mega work in three days. If you want to tune in and watch him CRUSH check out the action at games.crossfit.com hunt around on that site, but come Thursday that’ll be all what’s on there for sure. There’s a few semifinals around the world this weekend, and ours is Americas West, or something like that. Canada is included, yay Canada.

ALSO: Nice work last week! That was a grind-house week you guys! Way to step into the volume, movement redundancy and stacking days on days. SUPER RAD.
Furthermore: Stephen won his class at the competition last weekend! Super proud of our guy 🙂


Monday: 500m Row 4x Rest as needed

Tuesday: “Wood” 5 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

Wednesday: Jerk Max 1

Thursday: Max Rounds in 15 Minutes of: 3 L-Pull-ups, 24 Feet Broad Jumps, 18 Stationary Forward Lunges

Friday: 200m Run w/ 10-1 Clapping Push-ups

Saturday: Teams of 3, X Dubs, X Rope Climbs, 60 Hollow Rocks causes the team to rotate Max Dubs and Climbs in 12 Minutes