Burien Strength & Conditioning

.A. STRENGTH: Every 2 Minutes, Back Squat 3 x 77% 1 x 87% 3 x 80% 1 x 90% 3 x 83% 1 x 93% Week two in this progression, adding 2%...

"Grunt Work" - Week 9. Today is a slight back-off day on volume. After "Murph" yesterday, we plan on challenging ourselves on the...

Celebrating Memorial Day, we 'll be taking on "Murph", which will be the focus of effort for the day. “Murph” For Time: 1 Mile Run 100...

METCON: “Fancy Pants” For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15...

1. Starting our day building to a heavy single on the deadlift. Percentage work up until the final two sets, where we will advance by...

A. METCON: 15-10-5 Handstand Push-Ups Box Jump Overs (24/20) *300m Row Between Sets (athlete will row a total of 3 times, after the set...

1. Starting the day with weightlifting - building to a heavy hang squat clean for the day. 2. This will lead us into our conditioning...

1. Starting our day with "Strict Nicole". This is a slight twist on a classic CrossFit benchmark, changing from kipping to...

Back to full speed, in Week 8 of "Grunt Work". A barbell-intensive Monday to start our week. 1 Starting with Back Squat Waves, we'll...

METCON: 3 Rounds: 400m Run 15 Burpees 15 Chest to Bar Pull-Ups … Directly into… 10 Power Clean and Jerks (135/95) 10 Power Clean and...