RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.

PROGRAMMING

Monday 6/10

6×10 push press, then

Rx
AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

Performance
AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.

BARBELL CLUB

We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.

ARTICLES

+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

June is PRIDE Month and we have tons of festivities lined up for you. We’re hosting another OUTwod event, we’ll be marching in the Seattle Pride Parade as usual, and we have some limited edition merch for pre-order:

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

PROGRAMMING

Monday 6/3

5 rounds for max total reps. 1:00 stations of
– kettlebell swings
– broad jumps, 6/4′
– kettlebell cleans
– calorie rows
– rest

Tuesday 6/4

AMRAP in 12:00
60 double unders
20 dips

then 5 sets to find a max weight for CJCJJ

Wednesday 6/5

every 2:00 on the minute for 40:00
a. 25 calories
b. 20 burpees
c. 15 devil’s press
d. 10 box jump overs, 32/24″

Thursday 6/6

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Friday 6/7

THE CHIEF
AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute between rounds. Repeat for 5 total rounds. Rx = 61/43kg.

Saturday 6/8

YGIG for 15:00 to establish a heavy double of the following complex:
power clean + hang squat clean + thruster + push jerk

Sunday 6/9

10 rounds for time:
10 pullups
15 burpees

ARTICLES

+ Chunky Monkey Overnight Oats – Vital Proteins
+ A Brief History of CrossFit Games Special Invites and “Wildcards” – Morning Chalk Up
+ The Potential Side Effects of Sucralose (Splenda) – Mercola