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  • 1/23/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops as low as you can get holding strength in the bottom x5

    Skill Transfer Exercises

    1. Snatch Grip Push Presses x5
    2. Over Head Squat x5
    3. Snatch Drops as low as you can get holding strength in the bottom x5

    3) Take 15 Minutes to find a heavy set of 5 hang power snatches

    4) 12 Minute AMRAP of

    5 KB snatches left arm 70/53

    10 Burpees

    5 KB snatches right arm 70/53

    100m Run

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete

    Even minutes - 3 Full snatches using 60% + 15lbs of your 1RM (These should be touch and go reps if at all possible)

    Odd Minutes - 4 Ring Muscle Ups

    2) Back squat 1x20 using 60% + 20lbs of your 1RM

    3) 3 Rounds for time of

    30 Calorie row

    25 Wall Balls 30/20

    4a) 4x15 GHD situps

    4b) 4x20 Russian Twists with a KB

  • 1/21/2017

    Look forward to seeing you all for a fun little team WOD tomorrow. Don't forget, after the 1000 class, we will be having a Muscle-up Workshop free of charge for whomever is wanting to come work on their Muscle-up. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) In two even number teams complete 3 Rounds of

    500m Row

    50 Air Squats

    25 Push-ups

    20 V-ups

    The workout will be completed as a relay. One person from each team will begin the row together. Once done they will move on to the Air Squats and the next two will begin rowing. Continue this way moving on to the next station when the person in front of you has finished. Each person on the team will complete 3 rounds.

    3) Mobility/Stretching


    Competition Programming:

    1) For Time and total reps Complete

    1 mile run

    then

    3 minute rest

    then

    7 Minute AMRAP of

    5 C2B Pull-ups

    5 HSPU

    10 GHD situps

    then

    2 Minute Rest

    then

    6 Minute AMRAP of

    5 C2B Pull-ups

    5 HSPU

    10 GHD Situps

    then 

    1 Minute rest

    then

    5 Minute AMRAP of

    5 C2B Pull-ups

    5 HSPU

    10 GHD Sit-ups

    2) Mobility/Stretching

  • 1/20/2017

    Want to give you all a reminder that we will be holding the first part to a three part Muscle-up work shop this Saturday at 11:30AM. It'll be led by the Amazing Melissa Dixon. If you are close to getting your Muscle-up or are just wanting to work progressions and gain some good knowledge then don't miss out.  Also we still have a couple days left to sign up for the whole food challenge. It's a great opportunity to see how fueling your body with the proper foods mixed with a well balanced fitness program changes your energy level, performance, and all around health for the better. At the end of the challenge along with getting healthier and looking good in the mirror we will also award the winners with some good old cash and other things. If you have questions about this please don't hesitate to ask. 

    Workout of the Day:

    1)Coach Led Warm-up

    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops as low as you can get holding strength in the bottom x5

    Skill Transfer Exercises

    1. Snatch Grip Push Presses x5
    2. Over Head Squat x5
    3. Snatch Drops as low as you can get holding strength in the bottom x5

    3) Take 15 Minutes to find a heavy set of 5 hang power cleans

    4) Complete as an ascending ladder from 10—>15 Reps of

    Hang power cleans using 70% of todays heaviest weight

    Notes: Starting at 3-2-1 go and before each other set of hang power cleans complete a 200m Run

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Snatches from the power position using 55% of your 1RM

    then 

    90 second rest

    then

    EMOM for 6 Minutes complete 3 Cleans from the power position using 55% of your 1RM

    2) Back Squat 1x20 using 60% + 15lbs

    3) 7 Minute AMRAP of burpees to a target 6 inches above your outstretched arm

    4) Mobility/stretching

  • 1/19/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of strict HSPU + ME set of kipping HSPU

    Notes: Complete a max effort set of strict HSPU and then with out coming off the wall complete a ME set of kipping HSPU. Rest as needed between sets.

    3) 12 Minute AMRAP of 

    10 HSPU

    15 Sit-ups

    20 Walking Lunges

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 1/18/2017

    I want to take a second to remind everyone about out first muscle-up workshop this Saturday. This workshop is open to anyone and does not cost extra. It will be lead by Coach Tim, Coach Chris & Melissa Dixon a three time games competitor. It will start at 11:30 Saturday morning and will last about an hour (or until people are done) The class is to help anyone who has been struggling with their muscle-ups or who has been trying to get a muscle-up, finally achieve that. One on one coaching from three different coaches. Take advantage of this class people, if you are ready to finally get that muscle up we will see you there Saturday morning. The other two classes scheduled (the following Saturday's) will depend on the turnout of this one class.

    Great workout today everyone, enjoy your Wednesday with this workout

    Workout of the Day:

    1) Coach led Warm-up

    2) 15 Minute AMRAP of

    50 Box Jumps 24/20

    30 Pull-ups

    10 Deadlifts using 65% of your 1RM 

    Notes: If you do not have a 1RM max work up to a weight that feels like a 5 or 6 on a scale of 1-10 1 being super light 10 being the heaviest thing ever

    3) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Power Snatches using 60% + 10lbs of your 1RM (Touch and go if possible)

    then

    90 second rest 

    then

    EMOM for 6 Minutes complete 3 Power Cleans using 60% + 10lbs of your 1RM (Touch and go if possible)

    2a) 3x750m Rows

    rest 60 Seconds

    2b) 3xME set of strict pull-ups + ME set of kipping pull-ups

    rest 90 seconds

    3) 15 Minute AMRAP 

    40 Wall Balls 30/20

    30 T2B

    20 Power Cleans 135/95

    4a) 4x10 Ab wheel Roll outs

    4b) 4x60sec Plank holds

  • 1/17/2017

    Registration is now open for the CrossFit Open. You do not need to be a top level CrossFitter to take part in the open. There is something for everybody. It's tons of fun to compete with each other. We do the workouts on Friday evenings and we get a great group of people that come out there to support each other. I will continue to post about it as we near the start date. It starts February 23rd. Just head on over to crossfit.com to find out more details or ask a coach and they should be able to answer your questions or at least point you in the right direction. 


    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 minutes to work on a goal

    3) For time complete

    500m Row

    15 Push Jerks

    500m Row 

    12 Push Jerks

    500m Row

    9 Push Jerks

    500m Row

    6 Push Jerks

    500m Row

    3 Push Jerks

    Notes: 

    1 - For the Push Jerk weight use  55% of your 1RM. If you don't have  1RM find a weight that feels like a 

    4 or 5 on a scale of 1-10 1 being super light 10 being the heaviest thing ever.

    2 - If there are more people than rowers start half the class on goal work and half on the effort and then switch.

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete

    Even Minutes - 3 Full cleans plus jerk using 60% + 10lbs of your 1RM

    Odd Minutes - 5 Strict HSPU

    2) For time complete 2 rounds of

    15 KB snatches left arm 70/53

    30 Calorie row

    15 KB snatches right arm 70/53

    30 Calorie Row

    3) Mobility/Stretching

  • 1/16/2017

    Lets give these two a huge shout out. Both left it all out on the platform and had great results. Erika finished 3rd in her division. I'd say thats pretty damn good for her first meet. Vera took first and broke the State record in the Bench Press, and broke the State and American record in the Deadlift. Congratulations to you both. You are inspirations to all. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15 Minutes to find a heavy set of 5 front squats

    3) For time Complete

    100 Double Unders

    then

    21-15-9 reps of

    Front squats using 55% of todays heaviest weight

    Bar facing burpees

    then

    100 Double Unders

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete

    Even minutes - 3 Full snatches using 60% + 10lbs of your 1RM (These should be touch and go reps if at all possible)

    Odd Minutes - 3 Ring Muscle Ups

    2) Back squat 1x20 using 60% + 10lbs of your 1RM

    3) 7 Minute AMRAP of burpees to a target 6 inches above your outstretched arm

    4a) 4x15 GHD situps

    4b) 4x20 Russian Twists with a KB

  • 1/14/2017

    Tomorrow Vera and Erika will be in Everett competing in a power lifting meet. I want to wish them both good luck and I know both will do great. Leave it all on the platform Ladies, I know your hard training will pay off.

    Workout of the day:

    1) Coach led warm-up

    2) In teams of 2 complete

    400m Run as a team

    then 

    20 Minute AMRAP of

    15 Push-ups

    20 Sit-ups

    25 Air Squats

    then 

    400m Run as a team

    Notes: The 1st 400m run will be done together as a team. Once the Partners return from the run. One will begin the AMRAP. The other will continue on with another 400m Run. Once the person running returns they will switch. The person that was running will pick up with the AMRAP where the other person left off. The person who was performing the AMRAP will now run a 400. Continue on like this till the 20 Minutes is up. Then complete the last 400m Run together as a team. 

    3) Mobility/Stretching


    Competition Programming:

    1) For time complete a 5k row

    then 

    10 Minute Rest

    then 

    20 Minute AMRAP of

    10 C2B Pull-ups

    15 Hand release Push-ups

    20 Jumping air squats

    2) Mobility/Stretching

  • 1/13/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops as low as you can get holding strength in the bottom x5

    Skill Transfer Exercises

    1. Snatch Grip Push Presses x5
    2. Over Head Squat x5
    3. Snatch Drops as low as you can get holding strength in the bottom x5

    3) Snatch 5-5-5-5-5 Reps increasing weight each set looking for a new 5RM by the last set.

    4) Complete as a descending ladder 

    10–>1 reps of 

    Snatches using 55% of todays heaviest weight

    T2B

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Hang Snatches using 55% of your 1RM

    then 

    90 second rest

    then

    EMOM for 6 Minutes complete 3 Hang Cleans using 55% of your 1RM

    2) Back Squat 1x20 using 60% + 5lbs

    3) 10 Minute AMRAP of 

    5 Shoulder to overhead 115/75

    10 Deadlifts 115/75

    15 Box Jumps 24/20) 

    4) Mobility/stretching

  • 1/12/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete

    1000m Row

    30 Burpee Box Jumps

    800m Row

    25 Burpee Box Jumps

    600m Row

    20 Burpee Box Jumps

    400m Row

    15 Burpee Box Jumps

    200m Row

    10 Burpee Box Jumps

    Notes: 

    1- It is ok to sub the rowing for running. Keep the distances the same for both. 

    2- Box jump heights should be 20/24

    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!!



  • 1/11/2017

    Great work today everyone, tomorrow is another great workout so don't miss out. Also I would like to throw out a few reminders of things we have going on in the gym, first off don't forget to sign up for our Whole Food Challenge, packets are on the front desk and the sign up sheet is by the goals board. Weigh-ins & measurements will start next week and the challenge starts January 23rd. Second, our Muscle-Up workshop starts Saturday the 21st, we plan on starting after the last class of the day so around 11:30, it will last about an hour or so and will be led by 3 coaches, so to anyone who has been struggling with their muscle-ups, or have never been able to get a muscle-up, or just want to watch some bas ass athletes work on muscle-ups, it's open to all and it's free. No more excuses, let's get these muscle-ups before the Open. 

    Workout of the Day:

    1) Coach led Warm-up2)  Burgener Warm-up

    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops as low as you can get holding strength in the bottom x5

    Skill Transfer Exercises

    1. Snatch Grip Push Presses x5
    2. Over Head Squat x5
    3. Snatch Drops as low as you can get holding strength in the bottom x5

    3) Clean and Jerk 5-5-5-5-5 Increasing weight each set looking for a new 5RM by the end. You only need to jerk the last rep of each set

    4) EMOM for 10 minutes complete

    3 Hang Power Cleans 

    3 Front Squats

    3 Push Jerks 

    Weight for the EMOM will be 70% of todays heaviest weight

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Power Snatches using 60% of your 1RM (Touch and go if possible)

    then

    90 second rest 

    then

    EMOM for 6 Minutes complete 3 Power Cleans using 60% of your 1RM (Touch and go if possible)

    2a) 3x500m Rows

    rest 60 Seconds

    2b) 3xME set of strict pull-ups + ME set of kipping pull-ups

    rest 90 seconds

    3) 8 Minute AMRAP of

    20 Wall Balls 30/20

    15 Burpees

    4a) 4x10 Ab wheel Roll outs

    4b) 4x60sec Plank holds

    5) Mobility/Stretching

  • 1/10/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 Minutes to work on Hand Stand Walks

    3) 7 rounds for time of 

    10 HSPU

    50 Doubleunders

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete

    Even Minutes - 3 Full cleans plus jerk using 60% of your 1RM

    Odd Minutes - 5 Strict HSPU

    2) 5 Rounds for time of

    20 Calorie Row

    20 T2B

    Rest 5 Minutes and then

    3x400m Runs resting 1:1

    3) Mobility/Stretching

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