WOD

It’s coming!! December 13th is the day, but you have to register sooner than that!!

We now have a Lynnwood Crossfit Team! Hopefully we can get bunches of people to run.

How far? Just a 5K, piece of total cake, absolute pie. After all, there’s no Kettlebell Swings or Burpees or anything waiting for you once your finished 😉

Here is the link if you plan to run and would like to join:
Lynnwood Crossfit Team Page

Click the link and join the team! Nov 30th is the cut off date to join the team!!!

If you have questions regarding ride situation, times etc. Just email CC or Josie, the Nascent Running Coordinators for details!
CC Click Here
Josie Click Here

Run fast!!!

From the Phone of John Sylvester:

Perfect way to do vacation: get vitamin D from the sun (instead of fortified dairy) massive fresh food and tasty island treats. Come back energized, fat pounds down, cells revitalized and generally happy.

Kudos.
– Chieftan

Turkey Day is the best!

It’s Thursday the 26th in case you didn’t know 🙂 That morning the gym will be running only the “CrossFit Cornucopia” WOD. It takes teams of 4 AND it’s brutal 🙂 This will make room for whatever you choose to eat for the remainder of the day.

The gym will only be open from 7am to 10am with heats of the workout starting once we get a group of four together.

After that 🙂 It’s Claim Jumper time (10:30am) for pre-thanksgiving action!! There’s a sign-up list in the gym and if you need more details get ahold of Abi (abi@localsgym.com) or Mel (melissa.webb@olympicviewchiro.com) for more details.

Get ready to eat big!!

Here ye here ye! New post!

The CrossFit Total on the main site will be skipped and snipped up into pre-WOD activities on appropriate days. So get ready for some serious work this week!!!

The party was a total blast you guys!!! I can’t thank you enough for all the support and energy everyday, it’s amazing that after two years we can keep bringing it tougher and tougher each day!! Totally sweet 🙂

The website remains under my complete autonomous control.

Fearless Leader Out.

From the iPhone of Walid:

I think what u should do is this:
Have a get together party..
Bring food..
Have music..
Have ur awards( make sure I get one)..
Have the slide show..
Drinks.
and just let people hang out ..

Agreed.

Tickets are $15, all proceeds will go to the “6th Rower Fund”! We’re gonna have tasty eats, drinks, an awesome slideshow (!), awards presentation (get your vote on at the gym!! or print out your copy Voting Form), and much much more! They always say that, but you know what? They mean it too!!!
Our 2nd Anniversary Shindig festivities will commence at 6:00PM Saturday the 14th. Yeah next weekend! This is our time to connect with each other, to share memories, to make some new ones, to talk about training and suffering and growing – we need to do this. This is good for us.

I need people to pay up so we can get this thing off the ground! Come buy tickets! The facebook invite is out, voting forms are at the gym, get ready people!

Nice Socks…

For the curious ones:

The Story: Brom Bones (the to be headless horseman) was a Hessian soldier, fighting against America during the Revolutionary War. Katerina (Ichabod’s soon to be wife) was looking onto the battle from afar. Brom noticed her beauty, whilst staring at her his was taken off by a Rebel cannonball, sweet. His spirit and remaining torso, arms and legs, rose after the war to search for Katerina. The problem is that she is married to Ichabod, now Ichabod is in some serious trouble. He has to battle the German headless horseman all over Sleepy Hollow to keep his own head and wife safe.

Part 1:
Katerina:
100 Double Unders
50 Kb Swings (50/36)
5 Rope Climbs
Once for Time

Part Deux:
Run 200m
Bear Crawl 200m
Run 200m w/ Med Ball
25 360 Degree Wall Ball Shots
25 Burpees
500m Row
Rest 1 min
Two rounds for time

Notes: During the workout, you have a “partner” this partner is to throw dodgeballs, volleyballs, bouncy balls, physio balls etc. at you throughout the performance of part deux. While running you are off limits. After 250m on the rower you are also off limits. During the 1 minute rest you are off limits. The 360 degree wall ball shot is done with the partner returning the thrown wall ball to you and then changing position so you have to lob the ball to then and then rotate to where they decide to rotate to, the effect should be dizzying and frustrating.

Awesome work you guys!!