OKAYBRO Dave ready for them skwaaaaaats!

This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class. Bring in any non-perishable foods, new or gently-used clothing and the workout is on us! We’re donating everything to The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym.

The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to the homeless and formerly homeless people of Seattle every day. People who are living with mental illness, substance use disorders, and other disabilities. DESC believes that everyone deserves the space to exist and a place to call home- they meet people wherever they are and accepts them as they are.​

Come workout and support a great organization!

CrossFit WOD for Wednesday 12/11

back squat 50/5, 65/5, 75/5, 85/3, 95/1+

for time:
70 handstand pushups, a penalty of 7 burpees every break

Post time to whiteboard!

Post-workout: accumulate :90 in the German hang. Preferably you would start on low rings in a sink stretch before walking backwards to tuck. The lower the hips are in relation to than hands, the better! Alternatively you can try a handful of Skin-the-Cats, but ensure you spend some time in the German hang.

READ: What Is CrossFit? And Is It Right For You? Here’s What You Need to Know – NBC News
WATCH: Energy Systems

Dave gets ‘set’ by bracing and mentally preparing himself before the squat


+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then


150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

ball slams
jumping jacks

– then –


HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon



It’s also “KAREN”! (see video above!)


Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.


One of the many reasons we don’t offer an open gym!

+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix

CrossFit WOD for Wednesday 9/20


every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
back squat
behind-the-neck jerk

Add load as necessary. Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

clean complex, pause front squat

Kettlebell WOD

primal mobility