Tuesday, September 19th
A. GYMNASTICS CONDITIONING: 18 Handstand Push-Ups (FB – Strict) Rest 1:00 15 Handstand Push-Ups Rest :45 12 Handstand Push-Ups ...
Monday, September 18th
A. STRENGTH: Front Squat, Every 2 Minutes 3x5 @ 80% B. METCON: 4 Rounds for Time: 18 Wallballs (20/14) 15 Calorie Row 12 Push Press...
Saturday, September 16th
NO CLASS OR OPEN GYM TODAY Run a 5K (Scale: run 1 Mile, rest 5 minutes, run 1 mile) and then head to Elliot Bay Brewery to cheer on your...
Friday, September 15th
A. METCON: 12 Minute AMRAP: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Power Snatches (95/65) B. GYMNASTICS SKILL WORK: 7 Minute EMOM:...
Thursday, September 14th
16 DAYS OUT TILL THE BURIEN BRAT TROT 5K! METCON: With a Partner, Complete 1 Round: 800m Run Partner A will run while partner B rests,...
Wednesday, September 13th
A. OLYMPIC LIFTING 3 Minute EMOM: 3 Tall Jerks with Empty Barbell 2 Minute EMOM: 3 Split Jerks with Empty Barbell 5 Minute EMOM: 1 Split...
Tuesday, September 12th
A. STRENGTH: Front Squats Every 2 Minutes for 4 Sets: 5 Reps @ 75% B. METCON: With a running clock... 5 Minute AMRAP: 750m Row...
Monday, September 11th
9/11 TRIBUTE WOD 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/ 24) 11 Thrusters (125 /85) 11 Burpees Pull-Ups 11 Power Cleans...
#HelenForHouston - Saturday, September 9th
#HelenforHouston 3 Rounds: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Helen” is a classic CrossFit Benchmark workout that first...
Friday, September 8th
20 Minute AMRAP: 50 Wall Ball Shots (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-Ups 30 Burpees 20...
