WOD

Hey guys! Gym’s gonna be closed closed on Wednesday. We’ll do our tribute workout on Thursday (369th Hellfighters WOD) and then celebrate the beginning of summer on Friday with the SWOLESTICE!! HAhahah 🙂

I hope everyone had a great Father’s Day (at least minorly comparable to Mother’s Day) and that if your Dad is gone now you don’t miss him too badly.

Heads up about the 4th of July: We’re gonna do a WOD + BBQ like we did for Murph, and the close the rest of the week like we do for Thanksgiving. I hope you can get out with your families and go somewhere fun, take a long weekend and enjoy it. School’s out, you’ve got the PTO, so dust off that bike, or paddle board, or pop-up camper and hit the nature! If that’s not your style, go book a room at Tulalip and smash the slot machines until the cows come home.

Lastly! I forget to bring this up all the time: if you want to pay for CrossFit with your HSA/FSA account instead of your income that’s already been taxed, only to pay more sales tax, so that I can pay B&O tax on your now thrice taxed dollar, check out TrueMed. I’ve got flyers on the front desk at Lynnwood, and I can send you the link in a minute. The gym doesn’t get a kick back or anything, it’s just a way to save you guys some money, stick it to the man, and make becoming and being fit a little bit easier.

Workouts:
Monday: Power Clean Max 3

Tuesday: “Fight Gone Bad”: Max Reps in 3 Rounds. 1 Minute of Wall Ball Shots 20-10/14-9, 1 Minute of Sumo Deadlift High Pulls 75/55, 1 Minute of Box Jumps 24/20, 1 Minute of Push Presses 75/55, 1 Minute of Rowing for Calories, 1 Minute of Rest

Wednesday: CLOSED for Juneteenth

Thursday: 369th HellFighters: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!! Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20

Friday: I know the solstice is actually on Thursday, but it’s better if it’s a Friday 🙂 “SWOLESTICE”: Strict Pull-ups 5×5, Barbell Biceps Curls 3×10, DB Hammer Curls 3×15, Barbell French Press 3×10, Banded Triceps Extensions 3xRM

Saturday: Teams of 2 for Max Handstand Stuff in 12 Minutes: 5 Deadlifts 315/225 (causes the rotation) and Max Handstand Stuff Option A: Handstand Pirouettes, Option B: 15ft Handstand Walking, Option C: Handstand Push-ups (and other assorted pressing scaling options)

It’s on Sunday, so nothing special 🙂

***NEW THING: Strength/Skill Workshops with Kayla! Starting Saturday, June 22nd running each weekend for the summer and beyond! Ask her for details, payment, times etc!***

Just a heads up about Juneteenth, it’s June 19th, and we’re gonna run a reduced schedule AM and PM type thing, I hope you can make it!

Workouts:
Monday: Back Squat Max 3

Tuesday: “Eva Strong” 5 Rounds (with a Partner) for Time, 24 Double-Unders (together), 19 Toes-to-Bars (split), 2 Clean-and-Jerks (205/135 lb) (split), 400 meter Run (together)

Wednesday: Max Rounds in 15 Minutes: 1 Muscle Up, 6 Ring Dips, 16 DB/KB Overhead Lunges 25/15 Each Hand

Thursday: GHD Run Down, 2k Row Time Trial

Friday: Daniel For Time: 50 Pull-Ups, 400 meter Run, 21 Thrusters (95/65 lb), 800 meter Run, 21 Thrusters (95/65 lb), 400 meter Run, 50 Pull-Ups

Saturday: With two buddies! X Overhead Squats 135/95, X V-ups, 4 Wall Walks – Use the Tape Lines like in the Open. Max Reps in 20 Minutes

YO! Saturday we’ve got a Fundraiser for Doc Steve’s (from the Edmonds gym) friend’s cause. Check it out!

Here’s the link to check out the youtube video:

No schedule changes this week! Yippee! Next schedule things are Juneteenth (June 18th) and the Fourth of July (July 4th) so stay tuned for that but otherwise, as Vasquez says, “let’s rock!”

Workouts:
Monday: Bench Press 1 Rep Max, just for you CC

Tuesday: Max Rounds in 15 Minutes of: 9 Sumo DL High Pulls 115/75, 18 Stationary Lunges, 9 Push Jerks 115/75

Wednesday: For Time: 200m Runs between 10/9/8/7/…/2/1 Toes to Bars

Thursday: Power Snatch Max 3

Friday: 5 Rounds for Time of: Row 21/18 Calories, 12 Burpees to 12” Touch

Saturday: Kili Challenge Partner WOD: Trade rounds of reps, but run together. 10 Rounds for TIme 1 SDLHP 75/55, 9 Box Jumps 24/20, 3 Push Presses 75/55, 4 Power Cleans 75/55, 1 Thruster 75/55, Run 200m

Murph Deets!

6am Class, come join in the workout! We’ll be scaling and taking extra time, plan for a 90 minute class more or less guys, I’m not gonna be there early, so don’t plan that you’re gonna be all stretched out and good to go at 7:00am! Ha 🙂

4:00pm Class: different kinda deal, I will be there early, if you wanna warm-up and talk scaling before 4pm, SMART, come do so 🙂 We’ll be kicking off about as quickly as makes sense to and then we’ll switch into BBQ mode to be ready to eat tasty yumyums by 4:45-5:00pm or so.

The Gym is closed the rest of the day, no other classes.

Otherwise, normal week, Tue-Sat. Thanks guys! Look forward to helping you smash tomorrow!

Whoa!! Schedule stuff for Murph: We will have a 6:00am session, and a 4:00pm session for Murph. If you wanna come early and smash, then come back for the BBQ, that’s cool. If you wanna come at 4:00pm and smash and then refill your tanks so you don’t get catabolic, that’s cool too. If you don’t come and do it, that’s simply not as cool. I don’t make the rules.

You read that right, BBQ at 4:00pm, most likely about 4:45pm really as people finish up I’ll fire the grill and get the meats going. Annie is in charge of party planning (thank God) and has the whiteboard I’m sure all drawn up for success, check it out. If you’re vegetarian, please help me to know how I can help you, what can I grill for you?

Monday the 27th The Gym will be closed the rest of the day. 6am and 4pm. See you then!

Monday: Lynne

Tuesday: For Time: 10/8/6/4/2 Pressing Snatch Balances 95/65 and 10/20/30/40/50 Double Unders

Wednesday: Every 2 Minutes for 20 Minutes: Max L-Support on Rings, 15ft Handstand Walk, 12 KB Swings 70/53

Thursday: 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

Friday: 4 Rounds for Max GHD Sit-ups 2 Minutes Work/ 1 Minute rest: Row 400m, Max GHD Sit-ups

Saturday: Max Get-ups in 25 Minutes: Teams of 3: Partner 1 and 2 400m Together, each Carrying a weight plate (45/25), Partner 3 Does Max Turkish Get-ups 53/36. Partner 1 becomes partner 2, partner 2 becomes partner 3, and partner 3 becomes partner 1.

Workouts:

Monday: Deadlift for Max

Tuesday: Max Rounds in 10 Minutes of: 3 Bar Muscle-Ups, 3 Box Jumps 30/24, 3 HSPU Hands on 45lb Plates

Wednesday: Nakba Day: For Time: 974m Row, 5 Rounds of: 15 HSQCL 75/55, 31 Ab Mat Sit-ups, 70 Dubs, 974m Row to Finish

Thursday: Thruster 5 Rep Max

Friday: 800m Run, 30 Ring Dips, 800m Run, 30 L-Pull-ups, 800m Run, 30 Alternating Pistols For Time

Saturday: With a partner: Double Grace, 60 Clean and Jerks in sets of 3 for time. I go, you go. Mike does 3, Ryan does 3, that’s 6 of the 60 reps they’ve got to do.