Monday, October 9th
A. GYMNASTICS CONDITIONING: 5 Sets: 7 Ring Dips Rest as needed. *10 Minute Cap B. METCON: “RANDY” ON THE RUN 5 Rounds for Time: 400m Run...
Saturday, October 6th
A. BARBELL CONDITIONING 8 Minute EMOM: 3 Power Cleans + 3 Push Jerks + 1 Split Jerk (135/95) (FB- 155/105) ** THIS COMPLEX NEEDS TO BE...
Friday, October 6th
A. STRENGTH: E2MOM For 5 Sets: 7 Overhead Squats @ 50% 1RM B. METCON 4 Rounds: 6 Handstand Push-Ups 12 Deadlifts (225/155) (FB -...
THURSDAY, OCTOBER 5TH
A. GYMNASTICS CONDITIONING Every 3 Minutes for 12 Minutes (4 Rounds) 4 Strict Pull-Ups (FB – Strict C2B) 4 Kipping Chest to Bar Pull-Ups...
October Spotlight athlete of the month - Meet Joe!
Check out our Spotlight Member Page to read about our Current Athlete of the Month! https://www.crossfitburien.com/spotlight-athlete You...
Wednesday, October 4th
OLYMPIC LIFTING + OVERHEAD SQUAT STRENGTH CYCLE A. 3 Minute EMOM Behind the Head Jerk + Overhead Squat – 2 Reps/EMOM B. EMOM: 3 Reps OHS...
Tuesday, October 3rd
A. METCON: 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Power Cleans (115/80) B. MIDLINE CONDITIONING: For Quality, Not Time:...
Monday, October 2nd
Great work to everyone who participated in the Burien Brat Trot yesterday. We showed up strong with our "sea of green" mob and showed...
