Only 9am, 10am, and 11am classes today! Tomorrow is the same schedule + an 11am Barbell class. CrossFit WOD for Independence Day Thursday 7/4 “HAVANA”as many rounds as possible in 25:00150 double unders50 pushups15 power cleans, 85/58kg Post score to whiteboard. ARTICLES + The Outlaw Way Weighs In On the New CrossFit Games Format – The […]
This past Saturday we graduated the 2019 June Foundations crew: If you are lucky enough to meet them for their first week in make sure you introduce yourself! CrossFit WOD for Wednesday 7/3 establish a 1RM back squat, then100 pullups for time Post results to whiteboard! Run Club – Do this on your own! There’s […]
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner! Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M. On the back of each card is a workout you can do when at home, traveling, or when […]
We had an incredible time walking in the Seattle Pride Parade yet again. Thanks to everyone who made it out and everyone who continues to support us. Lift heavy, love strong! After last week’s deload/EMOM week, it’s finally here: Max Week! We’re going to hit on a bunch of 1RM lifts while testing some new […]
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 […]
