Thursday, June 1st
A. WARM UP: 2 Rounds: :30 Handstand Hold Run 200m 15 Goblet Squats B. STRENGTH: 12 Minute EMOM (4 Rounds) Station 1: Goblet Squats x 8...
Wednesday, May 31st
A. WARM UP: 2 Steady Rounds: 15 Push Press (barbell) 20 Calorie Row 10 Power Cleans B. STRENGTH: Every minute, on the minute, for 10...
Happy Memorial Day from CrossFit Burien!
"Murph" 2017 was a huge success. There were a lot of PR's and people (plus one puppy) who experienced "Murph" for the first time. You...
Tuesday, May 30th
A. WARM UP: Row 2 Minutes Down: Lunge with PVC Passthrough Back: Frankenstein Kicks 1 Minute/Leg Couch Stretch 2 Rounds: 10 Good Mornings...
Friday, May 26th
A. WARM UP: 2 Rounds: Down: Walking Lunge 15 Calorie Row 10 Muscle Snatches 5 Power Snatches 3 Ring Dips B. STRENGTH: 10 Minute EMOM: Odd...
Thursday, May 25th
A. WARM UP: Run 400m Down: Inchworm Back: Frankenstein Kicks 10 Good Mornings 30 Double Unders B. METCON: 3 Minute AMRAP: 21 Deadlifts...