Burien Strength & Conditioning

A. METCON: 40 Calorie Row 50 Double Unders 10 Wall Walks 50 Double Unders 40 Calorie Row **If a rower is taken and you prefer to run, sub...

Christmas Schedule: Saturday, December 23rd 9:30am Class + Open Gym Monday, December 25th CLOSED Tuesday, December 26th 10:30am Class...

“Fight Gone Bad” 3 Rounds: Wall Ball Shots (201/4) Sumo Deadlift High-Pull (75/55) Box Jumps (24/20) Push Press (75/55) Calorie Row 1...

A. STRENGTH: 9 Minute EMOM: (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% Rest...

METCON: “Team Nate” 20 Minute AMRAP: 2 Ring Muscle-Ups (Scale 4 Strict Pull-Ups) 4 Handstand Push-ups 8 Kettlebell Swings (70/53)...

A. GYMNASTICS CONDITIONING: 5x7 Unbroken Chest to Bar Pull-Ups  *FB – 5x10 Chest to Bar Rest as needed between sets *12 Minute Time Cap...

A. STRENGTH: Power Snatch 12 Minute EMOM (4 Rounds) Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% B. METCON: 15...

Check out our Spotlight Member Page to read about our Current Athlete of the Month! https://www.crossfitburien.com/spotlight-athlete For...

A. GYMNASTICS CONDITIONING: 8 Minute EMOM: Station 1 – Max HSPU or Max Distance HS Walk/Practice Station 2 – 20 Ab Mat Sit-Ups B. METCON:...

METCON: For Time: 800 Meter Run 50 Overhead Squats (45/35) 400 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35) If...