We will have a new fundamentals class beginning Monday evening at 6:00. If you have been on the fence about starting your CrossFit journey then this is the place to start. We go over the 9 fundamental movements of CrossFit, basic gymnastic movements,  and you'll get an introduction to olympic lifting. Its a nine day course spaced over three weeks. If you have any questions whatsoever or are interested then hit us up via email or message us on Facebook.

General Programming:

1) Coach led Warm-up


2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5


3) Snatch 5-5-3-3-1-1-1

reps AHAP

Rest 3:00 then

EMOM for 7 minutes complete 3 snatch balances at 70% of todays heaviest snatch


4) Mobility/stretching

1a) Couch stretch Pg 331-333 in “the Book”

1b) Hip stretch Pg 310 in “the book”

1c) Overhead tissue smash Pg 255 in “the book”


Competition Programming:

1) Back squat 5x5 at 80% of 1RM


2)  “Amanda” for time complete 9-7-5 of


Snatch 135/95


3) Mobility



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720 SE Pioneer Way Oak Harbor Wa 98277