Last Full Week of March! Why does it go by so fast?!

Quickly, I know Annie.

No craziness this week, you’re welcome? It seems like the world is too full sometimes man. A great man once said to me “boring is so cool,” and I think he’s right.

***NOTICE***. Remember guys the gyms are closed April 2-9 for renovations, cleaning and other ancillary whatnot. It’s a great week for you all to go on vacation! Take Spring Break and enjoy yourselves, we’ll come back with a vengeance in a gym that’s nicer than when you left.


Monday: Christine: 3 Rounds for Time of Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135 – we’ve done this workout quite a bit it seems like, we should have really good data here, be ready to smash!!

Tuesday: Thruster Max 3

Wednesday: Max Rounds in 8 Minutes of: 3 Muscle-Ups, 35 Double Unders

Thursday: 5 Rounds for Time: 1,2,3,4,5 Squat Cleans 185/135, 10,8,6,4,2 Pistols, 200m Run, Speed Walk to the Shack and Back

Friday: For Time: 6 Rounds of: [5 V-Ups, 10 Jack Push-ups], then 1000m Row

Saturday: Max Pull-ups/Jump to L’s in 12 Minutes of: Teams of 3: Max Strict Pull-up, Max P-Let Through to L’s, 12 Power Clean and Push Press 115/75 Causes the Rotate

When is the Ides of March?

I’m sure google knows, I don’t wanna look it up. Poor Julius.

I hope you guys go Run a 5k today! It’s snowing out here in Minnesota, so I did 5k on the Ski Erg Saturday at the gym we’re coaching at. 21:19 – go for it 🙂

If you’re paying attention to CrossFit Games stuff, this weekend is the Quarter Finals qualifier. That leads to Semi Finals in May. Tudor will be smashing these workouts, they all have to be on video, so you’ll be able to find them if you’re looking for them. I’m not sure what his schedule is, but as deets come together, I’ll spread the word if it makes sense to do so (hype helps sometimes! sometimes not!!) but it’ll be fun to watch him smash nevertheless.

Monday: Hang Squat Clean Max 5

“Jennifer (AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)”

Wednesday: Max Reps at .75BW/.5BW Bench Press, into Max L-Sit into “XX” GHD Sit-ups, 5 Rounds for Reps, Time, Reps 🙂 It’s a workout 🙂

Thursday: Overhead Squat Max 3

Friday: “4 Leafs of Patty” Round A: 500m Ski Erg, 20 Ring Dips, Round B: 500m Row, 20 L-Pull-Ups, Round C: 75 Double Unders, 40 Hand Release Push-ups, Round D: 1000m C2 Bike, 40 Toes through Rings. Each for Time, rest between, smash it! Whatever order is OK!

“Barraza AMRAP in 18 minutes
200 meter Run
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups”

The Open is Over 🙁 But way to be guys!

Congratulations you guys!! Be it your first Open, or your 13th, I hope you had a good time. It was (as always) a lot of work, but seeing you guys come together, take the workouts seriously, and crush it, is (also always) super rewarding. It’s motivating, and humbling personally as well. A whole slough of emotions man. Like where else can you come, join up, pay the money, and get people to gather around you and support you like this? Our pregger ladies, our masters athletes, our “gym bros”, and everyone in between, it’s pretty wild to think of how special the thing that we have inside these walls is. Thanks for making it a part of your life, and I’m proud to have made it mine.

Quarterfinals happens 17/18/19 of March, two weeks. Tudor is going to qualify to do these workouts, so look for him on the Games site, and on social media. He ended up 65th IN THE WORLD on the Thruster, with only 8 Men beating him on that workout. That really was great what we all got to watch!

SUNDAY THE 12th! Who’s in for a 5k Run with the crew? St Patty’s Day Dash here has the deets! Let’s take a quick poll Monday and see who’s in! I can do it!


Monday: Drag Races! 21 Hang Power Cleans 75/55, 400m Run, rest 5 minutes 4 rounds each for time

Tuesday: Front Squat x1

Wednesday: Cindy – Max Rounds in 20 Minutes of 5 Pull-ups, 10 Push-ups, 15 Air Squats.

Thursday: No more gymnastics, so let’s GET IT!!

75/55/35 Double Unders, 55/45/35 Sit-ups, 30/20/10 Sandbag/Medball to Shoulders 150/100 for time

Friday: SDLHP x3

Saturday: Diane 21-15-9 Deadlift 225/155 and Handstand Push-ups

Sunday: 5k Run! St Patty’s Day Dash down in Seattle, who’s in?

Week 3! The finale!

Thanks for coming and smashing with Tudor you guys!!! I hope you think that sort of thing is cool and special. There’s loads of people all over the world that would LOVE to kick it with a Games Athlete and smash a workout, super cool to be a part of this thing. This week thankfully however is back to normal!

Basically the end of February as well!! Dang! Marching steadily towards March! See what I did there? I’m excited for spring and summer though, wanna do some hikes? Bike Rides maybe? We’re going to schedule a few 5k Runs for the gym to participate in through the summer, so get ready for that! Shoes and such. After this week there wont be gymnastics day anymore 🙁 So come get your fill this week and then we’re back to smashing as always 🙂

Remember guys, same deal FRIDAY night, come hang out, have a blast, crush the final Open WOD, it’ll be super cool.


Monday: Filthy 50’s

Tuesday: Press x5, Push Press x3, Jerk x1

Wednesday: Snatch x2

Thursday: Gymnastics Day

Friday: Open Week 3

Saturday: TBD

Week 2!!!

Alright, now we know the groove, AND this week it’ll be completely thrown off! But I’m SUPER STOKED! Tudor Magda (35th at the CrossFit Games last year, 1st at Zelos Games this year and 9th at Wodapalooza, LEGIT athlete) has agreed to come do the workout with us on Friday! It’s best for his training schedule, and all that.

Furthermore: Monday is Presidents Day! The irony of celebrating this nationally shouldn’t be missed. However we’ll have a reduced schedule that day, if the banks get it off, we’re gonna have two big classes and have fun with that, and then enjoy the day as well. Thanks! Monday will be 6am, and 4:15pm. It’ll be packed, I hope you can make it, and the workout is a BANGER!

Sorry guys, I know chaos reigns at times 🙂 So this week is actually “normal” as far as the Open is concerned. Tudor is gonna come out and do the workout at 4:15pm Friday time slot. Then we’ll bang away at the rest of the heats until we’re all done. I think it still might warrant a hang out session if peeps are up for that 🙂

Monday: “DT”. 5 Rounds for time of: Rx 155/105 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Tuesday: Josh: For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups

Wednesday: “Twins:” For Time
2 Rounds of:
750 meter Row
20 Handstand Push-Ups

Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-Ups

Thursday: Gymnastics Day

Friday: 23.2!!

Saturday: For 30 Minutes: Every two Minutes Rotate: Row, Ski, Bike, Double Under (Skipping), Run (Sled Drag)

The First Week of the Open! It’s really here!

Hey guys! Here we go! I hope you’re registered and want to have fun with this 🙂 Scaled and Foundations workouts are really doable and fun, I plan on doing scaled versions, as shocking as it might sound my fitness is slipping a bit running two gyms simultaneously, and I don’t wanna burden myself with smashing everything in sight with zero regard for my post workout self! I’m also gonna be in Boise teaching this first weekend, booo. So here we go 🙂 Chaos as always, and loving every minute of it!

Things to remember: Thursday gymnastics day, toughest on the coach, cool and fun for you guys! Come play and have fun moving. Friday is the cool workout that everyone all over the whole world is doing! Saturday is TBA based on Friday’s mayhem, it get released Thursday at Noon, so we have time to plan each week, very cool.

Register Here: https://auth.crossfit.com/?client_id=games_D9Mh3d&extra=%2Fregister%2Fopen&redirect_uri=https%3A%2F%2Fgames.crossfit.com%2FcentralAuth&response_type=code

Friday night will be a special atmosphere, if you wanna come have fun with the crew, come at 4:15pm, plan to stay for a few hours, as there will be different heats of the workout, the Edmonds Crew is gonna come up and smash with us (booyah!) and judge each other (through the workout, not like personally or anything) and it’s fine to be there if you’re doing scaled or foundations versions of the workout, all that good stuff. 100% Team, 100% Love!!


Monday: Tommy V For Time: 21 thrusters 115/80, 12 rope climbs 15′, 15 thrusters 115/80, 9 rope climbs 15′, 9 thrusters 115/80, 6 rope climbs 15′

Tuesday: Isabel

Wednesday: Back Squat x3’s

Thursday: Gymnastics Day

Friday: Open Week 1

Saturday: TBD

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