WOD

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

Gym is open for PM classes! Woooo! Thanks guys!

Sorry guys, it’s massive snow time this morning. I drove around at 4:30am, and had a blast! Which means we should not be open.

Closed through Noon. I’ll update for tonights schedule around Lunchtime.

Thanks!

YO! Nothing terribly special this week. Welcome to February. Remember the Open is coming, go ahead and register, it’ll be a blast, and it’s fun to see where you stack up 🙂

Stay tuned here for any snow updates. Hopefully it passes without incident and is very pretty and all that :). But if anything more serious happens, tune here for updates.

I delivered the “What is Fitness” lecture this weekend at the course I was teaching in Tacoma. It’s powerful, and poignant given the plethora of options out there. I’m gonna add a link below to the original article from the early 2000’s about this topic. If you’ve got 5 minutes, please consider giving it a read. I think it’s really cool, and it’s really a guiding tenant for how we roll.

https://library.crossfit.com/free/pdf/CFJ-trial.pdf

Workouts:

Monday: Thruster Max 3

Tuesday: “Nate” Max Rounds in 20 Minutes of: 2 Muscle-ups, 4 Handstand Push-Ups, 8 KB Swings 70/53

Wednesday: CrossFit Machine Sprint-Triathlon: Rest as needed between the three versions. Each is for Time 🙂 Men: 1) Row 300m, Ski 300m Bike 600m, 2) Bike 600m, Row 300m, Ski 300m, 3) Ski 300m, Bike 600m, Row 300m. Ladies: 1) Row 200m, Ski 200m Bike 400m, 2) Bike 400m, Row 200m, Ski 200m, 3) Ski 200m, Bike 400m, Row 200m

Thursday: Pull-up Work, -then- Max Rounds in 15 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 V-Ups, 24 Mountain Climbers

Friday: “Randy” For Time: 75 Power Snatches 75/55, followed by L-Sit Funhouse

Saturday: Teams of 3: Max Reps in 20 Minutes: 300m Row causes the team to rotate, Max Paralette Push-ups, Max DB Box Step Overs 20″/16″ 50/35