Saturday, January 13th
METCON: On the 0:00… 1 Mile Run *Scale 1,000m Run On the 10:00… 3 Rounds: 10 Power Snatch (95/65) 10 Pull-Ups (FB – 8 Bar Muscle-Ups) On...
Friday, January 12th
A. STRENGTH: 12 Minute EMOM: Odd Minutes – :40 Second Max Strict Ring Dips Even Minutes – 10 Double Kettlebell Deadlift (70/53) B....
Thursday, January 11th
A. STRENGTH: Clean and Jerk On the Minute x 9 (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 76% Minute 2 – 81% Minute...
Wednesday, January 10th
A. GYMNASTICS: 10 Minute EMOM: Odd Minute – 8 Handstand Push-Ups (FB – Handstand Walk Length of Gym) Even Minute – 10 Alternating Pistol...
Tuesday, January 9th
A. STRENGTH: Squat Snatch On the Minute x 9 (3 Rounds): Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% B. METCON:...
Monday, January 8th
METCON: For Time: “Kelly” Vs. “Helen” 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings...
Saturday, January 6th
METCON: 30 Minute AMRAP: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats *If...
The FIRST 2018 Spotlight athlete is...Nicole!
Check out our Spotlight Member Page to read about our Current Athlete of the Month! https://www.crossfitburien.com/spotlight-athlete What...
Friday, January 5th
A. METCON: 4 Rounds For Time: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Shoulder to Overhead (135/95) Consistent movement is the...
Thursday, January 4th
A. BARBELL CYCLING: 3 Rounds for Time: *10 Minute Time Cap 10 Power Cleans (135/95) (FB – 175/125) 10 Front Squats (135/95) 10 Push Jerks...
