PROGRAMMING Monday 6/24 push press 3-rep, then EMOM for 20:00 4 strict pullup/ring row 8 wide-grip T-pushups 12 Cossack squats Tuesday 6/25 every 2:30 for 40:00: a. 400m run b. 80 double unders c. 500m row d. 50 med ball throws, 10/8lbs Wednesday 6/26 EMOM for 30:001 snatch or clean & jerk at 70% of […]
This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun! PROGRAMMING Monday 6/17 “WINGMAN”2 rounds for time:20 bumper burpee swings30 bumper pushups40 bumper situps50 overhead walking bumper lunges Start and end with a waiter’s walk around the block. Rx = 20/15kg. Tuesday 6/18 18-15-12-9-6-3 […]
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 RxAMRAP in 12:009 chest-to-bar pullups18 box jump overs, 24/20″ PerformanceAMRAP in 12:002/1 legless rope climbs12 box jumps, 36/24″ Tuesday 6/11 5 rounds for time: 400m run 30 db lunges, 50/35lbs 30 […]
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 […]
Keep competition bumper sets together (2×10, 2×15, 2×20, 2×25) in the weightlifting area! PROGRAMMING Memorial Day Monday 5/27 MURPHfor time:1 mile run100 pullups200 pushups300 squats1 mile run Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest or body armor, wear it! Tuesday 5/28 EMOM for 10 minutes: power snatch + […]
This Wednesday at 7am we will test a Mobility class. On Saturday at 10am we will hold a Pullup Clinic and we’ll have different programming for different levels (novice, intermediate, and advanced). All athletes will also be sent home with a homework PDF to work on. Get ready for MURPH! Speaking of which we will […]
PROGRAMMING Monday 5/13 rack jerk 8×3 4 rounds for time: 10 push press, 70/48kg 20 toes-to-bar 400m run Tuesday 5/14 for time: 7 burpee over bar 10 thrusters 7 burpee over bar 15 power snatch 7 burpee over bar 20 s2o 7 burpee over bar 25 hang snatch 7 burpee over bar 30 hang power […]
PROGRAMMING It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions. Monday 5/6 3 push presses every :30 for 5:00 then3 push jerks every :30 for 5:00 3 rounds for time: 800m run 25 kettlebell swings Tuesday 5/7 […]
NEWS Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes! JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks. COMMUNITY CLASS – Saturday 5/18 PROGRAMMING […]
PROGRAMMING Monday 4/22 5 rounds for time: 50′ walking lunge, 50/35lbs 40 ab-mat situps 30 box jumps, 24/20″ Tuesday 4/23 Rx Division: AMRAP in 12:00 2-4-6-8-10-12-etc. double kettlebell deadlifts double kettlebell front squats double kettlebell hang to overhead 40 double unders to begin each round. Scaled Division: AMRAP in 12:00 2-4-6-8-10-12-etc. double kettlebell deadlifts double […]
