This week is so cool!! You’re all so lucky!!!

And we’re so lucky to be able to train with you all!! Seriously. You’re fucking rad, come in everyday, get weird, come back for more, enjoying the process, messing with your diets to get where you want to go, ALL OF IT. Super stoked.

Here we go! The week before the week before Murph! It’s going to be held at Lynnwood CrossFit, it’s a perfect space for this, we’ve got more pull-up bars than anywhere, the mile run is safe and not a redundant loop, we can BBQ there, it’s great. Please sign up on the board so we can plan better for burgers and such, and please bring a dessert or side!

Monday: Clean for Max 2

Tuesday: 3:00 Row, 3:00 Jumping Pull-ups 3 Minutes Rest, 2 Rounds for Cals and Reps

Wednesday: The Chief Max rounds in 3 min, repeat for 5 cycles, rest 1 min between cycles: 3 power cleans 135/95, 6 push-ups, 9 squats

Thursday: Complex for Weight: 5 Presses, 3 Push Presses, 1 Split jerk

Friday: 2 Rounds for Time of: 12 Suitcase Deadlifts Right, 12 Deficit Lunges Right, 12 Pistols Right, 36 Push-ups, 12 Suitcase Deadlifts Left, 12 Deficit Lunges Left, 12 Pistols Left, 36 Push-ups

Saturday: Partner Helen: Use the same scaling as last week, trade rounds with your buddy, rest while they go!

What else can we do after last week!!?!!?

Plenty πŸ™‚ You haven’t run me out of workouts yet!

Grace is exquisite, 18 Minutes of reps, a true mix-modal sprint on Thursday, major leg training, and then a team workout to leave you cooked, whilst supplementing Fridays session, so good. Your coaches had an awesome trainer meeting over the weekend, so be prepared for more of what you’re used to. Good workouts, done right, producing as much fitness as we can get in the shortest amount of time possible!

Murph Deets are still getting sorted out. Big shout out to Annie for doing some major leg work for me on a possible venue!

Monday: 2 Second Pause Bench Press, Max 3, along with GHD Stuff in between

Tuesday: Grace For time: 30 Clean and Jerks 135/95

Wednesday: 2:00 Row for Calories, 2:00 Bar Dips, 2:00 Walking Lunges, 3 Rounds for Reps

Thursday: Helen 3 rounds for time: 400m run, 21 KB swings 53/35, 12 pull-ups

Friday: Buddy Buddy Back Squats 5×5 3x

Saturday: 50/40/30/20/10 Partner Wall Ball Shots, 50/40/30/20/10 Ab Mat Sit-up High Fives, 5/4/3/2/1 L-Pull-Ups (spot your buddy!)

CrossFit For Hope!


Event on Saturday! It’s a great workout (see below) and the details for the fundraiser are on the link above. Check it out, if it calls to you to do something, please donate. If you donate monthly on a schedule, think of CrossFit for Hope next time.

April has been a whirlwind! I hope you guys enjoyed the ride! Remodeling, lots of serious training sessions, dang. MURPH is coming at the end of the month, the 28th. Get ready guys! The training at the end of last month and this month will include the things we as a staff think it’ll take to get you ready, but know that this workout is as good a reason as any to think about your nutrition for the next 26 days (i’m not saying starve!!!), is breakfast good? How many cheats are we getting each week? Are you getting enough protein daily? Water intake? These things matter. Think about it.

The Workouts:

Monday: “Mary” Max Rounds in 20 minutes of: 5 Handstand Push-Ups, 10 Pistols, 15 Pull-Ups

Tuesday: Row 500m All out, 4x rest as needed

Wednesday: 8 Rounds of: Alternating Tabata :20 Hang Power Cleans 75/55, :10 Rotate, :20 Broad Jumps (max meters), :10 rotate, :20 DB/KB Allen Lifts (35’s/25’s) total of 12 Minutes

Thursday: “Bull” LCF as Rx’d 1 Round for time: 200 Double Unders, 50 Overhead Squats 135/95, 50 Pull-Ups, 1 Mile Run

Friday: Press for Max 5

Saturday: CF FOR HOPE, we’re gonna use rowers instead of bikes, you’re welcome πŸ™‚

Another Great Week!

I’m so stoked for you guys πŸ™‚ I’m sounding like C.C.! Things to plan for: Saturday May 28th, MURPH is happening! Location TBD, but I’m trying to find a location that has a track and a legitimate pull-up bar. If you can think of a place, let me know ASAP. There will totally be a BBQ following the final heat, maybe concurrently happening, but at any rate, prepare to bring a tasty side, the gym will cover grilling, meat, brats, and La Croix. Be stoked, do some extra push-ups, trust me.


Monday: Filthy 50’s, but in reverse order! It really is way different.

Tuesday: 30 Ring Muscle-Ups for time, we did heavy dips and pull-ups last week, so come play with putting them together!

Wednesday: β€œCoe” 10 Rounds for Time: 10 Thrusters 95/65, 10 Ring Push-Ups

Thursday: For Time: 800m Run, 50 Deadlifts 185/135, 1000m Row

Friday: Max Rounds in 10 Minutes of: 15ft Handstand Walk, 15 DB Box Step Over 50/35, 15 GHD Sit-ups

Saturday: Buddy Buddy Bench Press 5 Sets of 5, 3x.

YES!! Things are happening, which is actually good πŸ™‚

I figured a few things out! Always learning, that’s me πŸ™‚

Here’s the workouts!

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups

Tuesday: Ring Dip for 1 RM and “Annie” 50/40/30/20/10 of Double Unders and Sit-ups For Time

Wednesday: Deadlift Max 3, and associated other nasty games πŸ™‚

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Climbs (they’re baaaack)

Friday: Pull-up Max 1, Full GHD Run Down (if you know, you know)

Saturday: 28 Minute AMRAP of: 28 Pull-ups, 28 Cals on the Rower, 28 Overhead Squats 75/55, 28 Burpees

New Week! New You, New Gym!

Alright, it’s not that new, but there’s some things that are improved!! BIG BIG thanks to Terra and John, they CRUSHED the painting and Terra especially as being the Forewoman on the job keeping John and I focused on completing the work, and doing a good just instead of a half ass job. I hate painting and so I always look to cut corners, she’s amazing, as if you already didn’t know. Big shout out to Dulcie for major Friday help!! She came in strong AF and saved the day. Lastly, thanks to Mary for hooking up Friday breakast (eggies!) so I didn’t have to fast until lunch! I also saved the left overs and smashed them Saturday morning on the way to Seattle for the L1 we’re working this weekend! Thanks Mary!

The Workouts!

Monday: Elizabeth For time: 21-15-9 Power Cleans 135/95, Ring dips
Tuesday: STONES DAY!
Wednesday: Nicole Max Rounds in 20 minutes of: 400m run, max reps pull-ups
Thursday: Push Jerk for Max 1
Friday: Karen For time: 150 Wall Ball Shots 20/14 – 10’/9′
Saturday: Row/Push-up team workout. Partner up. Row 250m, do 15 Push-Ups 8 Rounds for Time.

Big thanks for last week guys, it was a super grind (12-14 hour days Sun-Thur, TGIF if was like only 8!) but we got so much done. I hope you had a good time following along on IG it was fun posting, don’t get use to it πŸ™‚ The next time we’ll be closing is for the week between Christmas and New Years. PLAN FOR IT. Take a trip, book that AirBnb right now, call you long lost cousin and start repairing your family so you can visit during that week. See? I’m here to help πŸ™‚

Let’s CRUSH this week and get back to it! Murph is coming!

You aren’t going to get the butt you want by sitting on the one you have

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