Wednesday, January 31st
A. METCON: “18.0” Open Workout 21-15-9 Dumbbell Snatch (50/35) (Scaled: 35/20) Burpees over the Dumbbell *You will partner up and have...
Tuesday, January 30th
A. METCON: 5 Rounds, On the 4:00 12 Toes to Bar 15 Deadlifts (185/135) 10 Calorie Row The score for today is the slowest completed round....
Monday, January 29th
A. STRENGTH: 7 Minute EMOM: (Building to a Heavy Complex): Power Snatch + Hang Squat Snatch + Overhead Squat Rest 2 Minutes, Then… 5...
Saturday, January 27th
A. STRENGTH: 10 Minute EMOM: Power Clean + Front Squat + Shoulder to Overhead Start @ 60% 1RM Power Clean and Build over 10 Sets B....
Friday, January 26th
METCON: 8 Rounds :20 Seconds Back Squats (45/35, from floor) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8...
Thursday, January 25th
A. METCON: Teams of 2: 20 Minute AMRAP: 10 Gym Lengths Farmers Carry (70’s/53’s) *Down or Back = 1 Length 60 Calorie Row 10 Gym Lengths...
Wednesday, January 24th
A. GYMNASTICS CONDITIONING: For Time * 12 Minute Time Cap 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups Directly Into......
Tuesday, January 23rd
A. STRENGTH: Power Snatch 10 Minute EMOM, 2 Reps Build over the 10 Sets *Power Snatches Do Not Have to be Unbroken B. METCON: 4 Rounds:...
Monday, January 22nd
A. STRENGTH: Back Squat 4 Rounds: In a :30 Second Window: Max reps @ 70% Rest 2:00 between sets B. METCON: “Dirty 30” For Time: 30 Box...
Saturday, January 20th
Today, CrossFit gyms all over Washington State are joining together to honor Officer Daniel McCartney who was fatally shot in the line of...