WOD

We made it you guys! Thanks for all your help setting up, tearing down, judging, jumping in to change people’s weights, staying for the next few heats, spending extra time getting your moves sorted out. You guys rock. Special shout out to Sis for printing everything for Lynnwood’s day and big nights. And shout out to Eileen for going in HOT every Friday morning to Edmonds and rocking it solo. Bad ass.

Nutrition Talk Wednesday night 6:15pm. Carrie and I will be talking about food stuff. I do think this is a vitally important part of the CrossFit prescription and methodology, please try and make the time to come hear what we have to say.

Remember that we’re closed for April 7-12 coming up for renovations and cleaning.

Please read to the bottom I’ve got a fundraising ask for a colleague’s family. Hugs

Workouts:

Monday: Push Press 1 Rep Max

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

Wednesday: Back Squat Max 3

Thursday: Max Rounds in 12 Minutes of: 8 Alternating Pistols, 12 Alt. DB Split Snatches 50/35, 16 GHD Sit-ups

Friday: The Complex for Max: 1 Sumo Deadlift High Pull, 3 Power Cleans, 5 Hang Squat Cleans. Gotta do 7 rounds in the session.

Saturday: Teams of 4: Max Reps in 15 minutes: 40 Double Unders Causes the team to rotate, Max Push-ups, Max DB Step Overs 50/35, GHD Facedown Hold

Raise Money for McCoy’s Family. He’s a fellow Red Shirt (Seminar Staff Member) with CrossFit, he worked in Asia. Very sad thing.

https://www.justgiving.com/crowdfunding/paul-ormston?utm_term=5JwVkxmnk

McCoy ‘Topsy’ Turner grew up in Lossiemouth, Scotland and joined the British Royal Navy in 2000 where he served for 17 years as Physical Training Instructor, specializing as an Exercise Rehabilitation Instructor, serving on several deployments including a tour of Afghanistan as part of Op.Herrick 14.

After being medically discharged in 2017, McCoy relocated to Bali in Indonesia where he continued to work for CrossFit Seminar Staff as a ‘Red Shirt’ where he went on to achieve the status of Level 4 Coach, FlowMaster and CrossFit Coaching Mentor. Delivering 256 CrossFit L1 & L2 Coaching seminars across Europe and Asia.

After a long and often silent battle with complex PTSD, it is with deepest sorrow that we must inform you of his passing on Saturday 8th March 2025, where he took the decision to end his own life.

We hope that his friends, Military Oppos and the global CrossFit Communities will reach out and support one of the very best men I have had the pleasure to know, by now, supporting his children. It is our aim to raise funds that will go to assist his two sons Brodie, 17 and Tommy, 13 as they navigate the next extremely difficult chapter of their lives without their father.

And just like that, it’s almost over! Bittersweet for sure. Remember: Nutrition Talk Wednesday the 19th 6:15pm, yourself and +1s are great to come. If you’re bringing kids, this isn’t the time to stick to your guns on being device free (the gym is too fun for kids to be unplugged, it’ll be super distracting). A few people have asked me “is this going to be like CrossFit nutrition?” The subject of the talk is on foods relation to stress, hormones, gym results, different diseases (osteoporosis and dementia etc.) and what you can do to combat these ills.

LOOMING FITNESS CHALLENGE: 5k Run March 29th! If you wanna start training a little bit, some running would do you well, how about 1 minute running, 2 minutes walking for 15-24 minutes? We’ll do some more warm-ups that way in the gym, but it’s about to get consistently more nice out, which means running is back on the menu!

Workouts:
Monday: For Time: Row 35/25 Cals, 30 Toe to Bars, Row 35/25 Cals, 8 Wall Walks, Row 35/25 Cals, 30 Power Snatches 115/75

Tuesday: Clean Max 3

Wednesday: Max Rounds in 10 Minutes of: 12 Sumo DL High Pull 75/55, 12 Overheqd Squat 75/55, 12 Push Press 75/55

Thursday: Gymnastics! L-Sit, Cartwheel, Skin the Cat, Pistols

Friday: 25.3

Saturday: TBD

Way to go you guys! I saw wonderful all out efforts all day Friday, very cool 🙂 This is week 2, I hope you’re not too sore, we’ll make a good week of training and then gear up for Friday again!!

We’re going to host a nutrition lecture 6:15pm Wednesday the 19th. We’ve been meaning to do this for a while now, but scheduling is brutal, and if it’s not sometime during the week, it’ll be all the way out in Mid-april when many people will be on Spring break! The sign-ups will be on the boards 🙂

Thanks you guys!!

Workouts:

Monday: 5 Rounds for Max Reps of: Handstand Push-ups, Bent Over Rows 135/95, rest as needed between sets. Just like Lynne

Tuesday: Front Squat Max 3

Wednesday: AMRAP in 20 minutes of: 15 Kettlebell Swings (1.5/1 Pood), 20 Box Jumps (24/20 in), 25 Ab Mat Sit-ups

Thursday: Gymnastics! L-Hangs, Pistols, Bar Muscle-ups, Tri-Pod Handstand/Crow/Press to Handstand

Friday: 25.2

Saturday: TBD

Alright! The wait is (almost) over! Details:

Friday: during the day we’ll run 25.1, Friday night we’ll only have classes at Lynnwood, starting at 4:15pm we’ll be running heats until we’re all done for the night. Shouldn’t take forever, but do plan on a few hours, and make it a fun Friday night thing! Be ready to help people, judge people (count reps), and generally be your cool selves 🙂

Workouts:

Monday: “The Chief” 5, 4 Minute Rounds: 3 min on, 1 min rest. Max Rounds of 3 Power Cleans 135/95, 6 Push-ups, 9 Air Squats

Tuesday: Every 3 minutes for 24 Minutes: 5 Push Jerks 185/135, 5 Front Squats 185/135, 25′ Burpee Broad Jumps

Wednesday: Max Rounds in 7 Minutes of: 12 Cal Row, 8 Power Snatch 95/65

Thursday: Gymnastics! L-Sits, Handstand Work, Pistol Progression, Plank Variations

Friday: 25.1

Saturday: TBD

***NOTICE: We’re closed Monday, thanks!***

Friendly reminder that the CrossFit Open starts next week, the 27th the first workout is released. For some of us it’s awesome, for others it’s nerve wracking, and yet for others it’s an annoyance. Relax 🙂 We do hard workouts every week (see Friday’s workout), it’s one workout that is made for the CrossFit community at large to see who’s the fittest. YOU CAN DO IT, scaled 🙂

Every year people get worried that we’ll suddenly stop taking care of you “because it’s the open.” What kind of insanity is that? We’re friends, we care for you, we often times keep your best interests in mind when you have terrible ideas for yourself. We’re going to make sure that you’re good to go during the Open.

Should even lowly little ole’ me register?? 1) It’s $20, 2) you do CrossFit so why not do the Open? Have you ever been overdrafted? Paid the fee? It’s more than the Open, and this is actually cool. Have you ever lost a water bottle? It was for sure more than $20. Ever bought a stock and had it go down? That’s more than $20, and is only making rich dudes richer. Go register! It’s part of what we do as CrossFitters, The Open 🙂

Workouts:

Monday Closed

Tuesday: Filthy 50’s, Lordy 40’s, Dirty 30’s etc.

Wednesday: Turkish Get-up to 1RM, and Snatch Balance to 1RM

Thursday: “DT” 5 Rounds for Time of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105

Friday: Max Rounds in 15 Minutes of: 30 DB Snatches 50/35, 20 Box Jumps 24/20, 10 Jumping Muscle-ups

Saturday: “Josh” For Time: 21-15-9 Overhead Squats 95/65 and 42/30/18 Pull-ups

Sorry for the late post guys! For your planning, we’ll be closed Monday Feb 17th for Presidents Day.

Workouts:

Monday: Deadlifts Max 3

Tuesday: “Angie” For Time: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats

Wednesday: Every 4 Minutes for 24 Minutes: 50 Double Unders, 40 KB Swings 35/26, 30′ Handstand Walk

Thursday: “Tommy V” For Time: 21/15/9 Thrusters 115/75, 12/9/6 15′ Rope Climbs

Friday: 3 Rounds for time of: 400m Run, 22 GHD Sit-ups, 11R/11L KB Front Rack Walking Lunges 53/36

Saturday: Buddy Buddy Power Cleans: 3 rounds of 5×5 at 75/55, 105/70, 135/85, 165/100, 195/115