With the recent news that many local companies are allowing/forcing their employees to work from home we’d like to remind everyone that you should not be coming into the gym if you are not feeling well, to wash your hands before and after your gym sessions, and to wipe down everything you’ve handled throughout your […]
CrossFit WOD for Friday 3/6/2020 AMRAP in 15:0025 calories20 toes-to-bar15 close-grip pushups rest 5:00 then AMRAP in 15:0015 pogo burpees5 (strict) HSPU1 (legless) rope climb Share both scores to whiteboard. READ: We Can Still Avoid the Worst-Case Scenario – The AtlanticWATCH:
Another day, another birthday workout request! This time it includes some high-level skills! As usual, we want everyone to come to class and we can modify movements, loading, skill work individually. Just remember! CrossFit WOD for Thursday 3/5/2020 for time: 40 burpee box jump overs, 24/20/16″ 40 pullups 40 alternating single leg squats 40 wall […]
Like we’ve been saying in classes: LET’S KEEP EACH OTHER SAFE AND HEALTHY! WASH YOUR HANDS THOROUGHLY! You’re an adult- don’t be gross and don’t skip something so important. In fact, practice good hygiene and do it before and after your workout. Also regularly shower, hydrate, wear clean clothes, and do things that put you […]
Congratulations to those who did a great job logging, included but not limited to both Sarahs, Sara, Miles, Kelsi, two Andrews, Samudra, Colin, David, Adrian, Alan, and Liz! Now that being healthy is a priority for a ton of Washingtonians, remember that food can be your (preventative) medicine! CrossFit WOD for Tuesday 3/3/2020 BRING A […]
All the coaches’ answers in the comments! CrossFit WOD for Monday 3/2/2020 3 rounds of 250m row/ski 15 kettlebell swings, 32/24/16kg 20 burpees 15 kettlebell swings, 32/24/16kg 250m row/ski 7:00 rest Post total time to whiteboard. Post workout will be a general stretching flow led by the coach! READ: $1 Million in Payouts Already Earned This Season – Morning Chalk UpWATCH:
CrossFit WOD for Sunday 3/1/2020 3 rounds for max total reps 1:00 med ball cleans, 30/20/10lbs 1:00 z-press, 2×35/25/15lbs 1:00 ring row 1:00 box jump overs, 24/20/16” 1:00 calorie bike/ski/row 1:00 rest Share score (max total reps) to whiteboard! READ: Why Cancer-Spotting AI Needs to Handled With Care – The Verge WATCH:
CrossFit WOD for Leap Day Saturday 2/29/2020 We have SPARTAN RACE training (rain or shine) with Miles at 10am! Kinda “NUTTS”for time: 400m bumper carry anyhow, 20/15/10kg150 double unders25 deadlifts, 120/80/60kg50 burpee-over-bar25 power cleans, 60/40/20kg150 double unders400m bumper carry anyhow, 20/15/10kg Share time to whiteboard! READ: The Cancer Industry: Hype Vs. Reality – Scientific AmericanWATCH:
CrossFit WOD for Champagne Friday 2/28 establish a heavy deadlift double in 10:00 then Kg-Friendly CGO 14.3as many reps as possible in 8 minutes: 10 deadlifts, 60/35kg 15 box jumps, 24/20″ 15 deadlifts, 80/55kg 15 box jumps, 24/20″ 20 deadlifts, 100/65kg 15 box jumps, 24/20″ 25 deadlifts, 125/75kg 15 box jumps, 24/20″ 30 deadlifts, 145/85kg […]
We’re continuing our BENCHMARK-VOLUME WEEK with a loaded variation of a classic benchmark. CrossFit WOD for Thursday 2/27/2020 “HARD CINDY”AMRAP in 20:00 5 weighted pull-ups 10 push-ups with feet on a box 15 squats holding a plate Rx = 35/25/15lbs pullups, 24/20/16″ box, 20/10/5kg plate. Share score to whiteboard. READ: One Thing You Gets 100% Right: Juice Cleanses […]
