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...
Friday, January 19th
A. STRENGTH: Every 90 Seconds for 7 Rounds: 3 Hang Squat Cleans + 1 Jerk Every 90 Seconds for 5 Rounds (From Rack) 2 Front Squats On the...
Thursday, January 18th
A. STRENGTH: 10 Minute EMOM: 2 Push Press *Build in Weight, Start at 60% 1RM B. METCON: “Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air...
Wednesday, January 17th
A. METCON: “Dead Sprint” Teams of 2 18 Minute AMRAP: 7 Deadlifts (225/155) 15 Wall Ball Shots (20/14) 10 Calorie Row Partners complete...
Tuesday, January 16th
A. GYMNASTICS: Handstand Push-Ups 18 Reps- Rest 1 Minute After 15 Reps - Rest :45 Seconds 12 Reps - Rest :30 Seconds 9 Reps - Rest :15...
Monday, January 15th
A. STRENGTH: Squat Snatch Complex Every 90 Seconds for 8 Rounds Hang Squat Snatch + Squat Snatch *Build in Weight B. METCON: Ascending...
