August 31, 2018

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM**

METCON:
“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders 
1:00 Rest

If short on rowers, stagger heats by two minutes.

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a...

August 30, 2018

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM**

A.

STRENGTH:

Every 90 Seconds for 7 Sets:

Pausing Overhead Squat
Build to a Heavy Set of 2
*Pause for 3 seconds in the bottom of each repetition.

B.

METCON: 

5 Rounds For Time:
500 Meter Row 
10 Overhead Squats (75/55)
16 Back Rack Reverse Lunges 
24 AbMat Sit-ups

August 29, 2018

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM**

A.

METCON:

1600m Run

Rest 4 Minutes

1200m Run

Rest 3 Minutes

800m Run

Rest 2 Minutes

400m Run

If Unable to Run, Complete on Rower:

2000m

1500m

1000m

500m

B.

ACCESSORY WORK:

Not for time, but for quality (FB – 2 ROUNDS)

75 Push-Ups

50 Superman’s 

25 Strict Pull-Ups

*See if you feel any improvements from last week

With the Brat Trot 5k run coming up in a little over 4 weeks we will start adding longer runs into the programming.  We encourage you to try to get these distance runs in especially if you have to mi...

August 28, 2018

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM**

A,

METCON:

18 Minute AMRAP:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

B.

MIDLINE:

Tabata Plank Hold 

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 20+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each...

August 27, 2018

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM**

A.

GYMNASTICS CONDITIONING:
For Time: *10 Minute Time Cap

Handstand Push-Ups
18 Reps
Rest 1 Minute 
15 Reps
Rest 1 Minute 
12 Reps
Rest 1 Minute 
9 Reps

B.

METCON:

3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each round. Picking these apart and thinking of them in smaller chunks makes this a lot...

August 26, 2018

A.

STRENGTH:

Every 90 Seconds, for 3 Sets:

Back squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

B.

METCON:

1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

If unable to run, complete one of the following:

2000/1600 Meter Row 
115/80 Calorie Bike 

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. 

Moving through these movements in order, let’s start with the run. Beginning t...

August 24, 2018

METCON:
Teams of 3 
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.

Athletes w...

August 23, 2018

***Important Schedule Changes***
Hey All,
CFB is making some minor changes to the schedule. The new schedule below starts this Friday (August 24, 2018).

There will no longer be a Noon class on Tuesday and Thursday. All other classes will remain the same.

Friday’s will be open gym from 5:00-7:00 PM.

There will not be a 4:30/5:30 or 6:30 Friday nights.

Open gym: There will be a coach at the gym Friday’s coaching open gym from 5-7 pm. That said, there will not be a set class structure at the start of class or at 5:30. The clock will be going so you can do the workout of the day o...

August 22, 2018

A.

METCON:

1.5  Mile Run

Rest 3 Minutes

600m Run

Rest 2 Minutes

400m Run

Substitute rowing today if needed due to the smoky air:

2400m

700m

500m

B.

ACCESSORY WORK

Not for time, but for quality (FB – 2 ROUNDS)

75 Push-Ups

50 Superman’s 

25 Strict Pull-Ups

With the Brat Trot 5k run coming up in a little over 5 weeks we will start adding longer runs into the programming.  We encourage you to try to get these distance runs in especially if you have to miss the day they are programmed.  Our gym has won the fastest team award for multiple years in a row and I know 2018 is another year we will a...

August 21, 2018

A.

METCON:

“Big Clean Complex”

Every 4 Minutes, 6 Sets of the Following UNBROKEN Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Score is heaviest complex completed across the six sets.

B.

MIDLINE:

Tabata Sit-Ups

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be perfo...

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