WOD

This is scary huh 🙂

Happy Halloween everyone! The gym is operating at normal hours, Monday and Tuesday. Zero schedule changes.

Go Here for Todays WOD.

Post Holiday Cheer and Event invites to comments!

The next event to get exited for is Rainier CrossFit’s CrossFit’s Strongest Man and Woman Contest

Kelsey is competing at this contest! Come down to watch, support, cheer and lend a helping hand where you can! This contest is a fundraiser for Fragile X . Kurtis does an amazing job of hosting this contest and donating large amounts to help fund research. Please consider coming down November 12th, to support this great cause!

SO SORRY EVERYONE!!!! Classes are cancelled on saturday for the powerlifting meet, if you miss this the workout is nicole, 400m run and max pullups for 20 minutes, yippee!!! Thanks!!!

4 Rounds for Time
800m Run
35 Sit-Ups
5 Turkish Get-Ups Right 53/35
5 Turkish Get-Ups Left 53/35

Let’s have fun with that!

Speed Squats 12 sets of 2 reps, fast!
Change Feet position every two sets for a total of 6 positions

-then-

“Samantha”
For Time:
7 Military Press 95/65
7 Push Press
7 Push Jerk
21 Pull-ups
5 Military Press
5 Push Press
5 Push Jerk
15 Pull-ups
3Military Press
3 Push Press
3 Push Jerk
9 Pull-ups

Gangsta Rap Optional, but might really be necessary by night time. Zero promises 🙂

ALSO

Sunday Oct. 9th. Abi is running a two hour lifting clinic for beginners to work on their snatch. $10 for members, $20 for guests. Come dissect this movement from 10-Noon! Expect drills and huge technique fixes from one of the strongest ladies around! She competed at the CrossFit USAW Open last year and Nationals in Columbus Ohio this year!!

Happy Labor Day everyone! The gyms hours are normal. All classes are normal, everything is OK 🙂

Here’s the special WOD: Mixed Pairs (ideally one man and one woman)

Team WOD 21-15-9 Ladies will use a bar from a rack and perform Jerks, and another bar for deadlifts. Men do Military Presses with the same bar his teammate is using for Jerks. The bar she uses for deadlifts he’ll be using for cleans. Choose wisely.
Partners each perform their own 21-15-9 and rotate on a 400m run that the other teammate is performing. So there’s always one partner running and one partner working through his/her own 21-15-9. Once each person has completed their own couplet then the tandem moves onto Karen, 150 Wall Ball Shots, broken up as they see fit each with their own ball. Only 150 shots need to be done, not 300. These 150 shots are shared between the two partners.

Yay Labor Day!

Today we’re doing Lynne!

Lynne is 5 Rounds not for time, for reps!

Bench Press Bodyweight
Pull-Ups

Rest quite a bit between rounds but as little as possible between Bench and Pull-Ups.

More pics to follow!