WOD
Grand Opening Event Day!!
You heard it!
Crossfit Schedule – normal until PM
6am
7am
11:30am
Then the event happens, it starts at 4:30 runs until 6:30 when we will have an open class for people to try it out and to watch.
So if you’re an evening person (Tony, Lauren, et al.) please come! This will be a fun night 🙂
Powerlifting Crew: Off-day, extra work or GPP
Thanksgiving
WE’RE CLOSED
EAT TURKEY, IT’S FULL OF PROTEIN. WE LIKE THAT:)
Grand Opening Event!!
Yeah! Finally!
The Chamber of Commerce for Lynnwood is coming down, with their ribbon and HUGE scissors and we’re gonna kick this off!
Begins 4:30, ribbon cuts at 5:30 event ends at 6:30.
Details: Door prizes, exercise demonstrations, healthy eats by Country Kitchen Caterers, drinks by Starbucks (168th drive-thru)!
You've got to be kidding me.
The “fitness” industry will just kill anything, won’t they? All the true GS guys should be totally freaking out right now. This is SO not what KB’s should be used for, what about 200 reps of snatches in 10 minutes, maybe 150 jerks in 10? Figure 8 anyone? For actual KB use, please, come to our gym, we can teach you MOST of the things you need to know – also October 20th, Tom Corrigan will be teaching us everything else.
New Class!
Hear ye! Here ye! We’re opening a new Crossfit Training Session Tue/Thur at 11:30, this session should be around an hour. Weve got a crew from Boeing and our very own Katie enduring this session so far – come on over! GREAT LUNCH TIME WORKOUT!!
or
thanks to John Peck and Ironmind – www.functionalhandstrength.com
Friends and Family Workout!!
Today is the day! Redemtion is at hayand! We’re having a bunch of fine people come down to create the perfect Kettlebell atmospheric experience. Just for poops and giggles here’s the WOD for FFW.
KB Swings 45 sec
KB Deadlifts 30 sec
KB Cleans 45 sec
KB Horn Presses 30 sec
Work for 15 minutes.
Score repsxkg for each exercise.
WOOF
We’ve got heavy bells and light bells and we’re ready to scale load and intensity – SO YEAH EVERYONE CAN DO THIS WORKOUT. There will be an extensive form discussion prior to kicking it off – come on down around 12:00ish! Workout for a while, grab some lunch then come back for the club meeting at 3:00 – fun fun fun!!