Burien Strength & Conditioning

A. STRENGTH: Every 2 Minutes, Back Squat 4 x 75% 2 x 81% 4 x 75% 2 x 85% 4 x 75% 2 x 89% Building on last week's percentage, in...

1. Starting our Saturday with a 1RM attempt - Overhead Squat. This will be a baseline check-in on where we are with the movement. 2. A...

1. Starting our Friday with overhead drill work and working towards a heavy double split jerk for the day. 2. Finishing our workout with...

METCON: 1,000m Run 10 Rounds “Cindy” 1,000m Run “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats If unable to run, complete: 1,000m Row 50...

1. Starting our Wednesday with our conditioning for the day - "Waterlogged". 2. Finishing today with Body Armor with a focus on the...

1. Starting with skills, we'll be building our capacity on the strict handstand pushup, challenged by the rower. 2. Conditioning to...

Week #5 of "Grunt Work". "Muscle Monday" in full effect. 1. Adjusting our back squat waves to smaller sets, and bringing out...

METCON: “Bubba Gump” 800 Meter Run 9 Hang Power Cleans (185/125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (135/95) 21...

Closing in on the end of Week 4 in "Grunt Work". A three-part workout combining three CrossFit.com workouts - "Fran", "Diane", and...

METCON: In Teams of 2, Complete 3 Rounds for Time: 40 Calorie Row 800m Run 40 Sit-Ups 6 Wall Walks If unable to run, complete: 40...