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Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.

Not only are they our best friends, but they can work as weights in a pinch!

WORKOUT for Tuesday 3/24/2020

For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.

AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press

Share rounds completed to whiteboard.

7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere

2nd Serving: Need More Work?

a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4

b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts

c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise

READ: CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria – Morning Chalk Up
WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?

Our favorite barbell loader

A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.

You in?

(I’ll be programming training into classes regardless)

CrossFit WOD for President’s Day Monday 2/17

5 rounds for time:
30 wall ball, 20/14/8lbs to 10/9/9′
10 deadlifts, 114/70/45kg

Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.

READ: Is the RICE Method All Wrong? – Spartan Race
WATCH:

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.

Danielle enjoying her hang time

CrossFit WOD for Tuesday 11/19

for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar

Post time to whiteboard!

HIIT, 12pm & 6:30pm

READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production

Coach Dave at the 2019 Cascade Classic

Have you ever tested your fitness in competition?

CrossFit WOD for Wednesday 11/13

back squat 5-5-3-3-3-1-1-1, then

Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.

Post loads to whiteboard!

READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler

WATCH: Are Your Shoulders Limiting Your Squatting Power?

We had six athletes competing at the 2019 Cascade Classic presented by Riot Athletics at Magnusson Park this weekend. Our Team took third in their division!

Devin the Engine, Zheng the Firecracker, Maia the Beast, and Bobby Long Legs

CrossFit WOD for Monday, August 23rd

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

Kinda ANTAGONIZING

10-9-8-7-6-5-4-3-2-1 handstand pushups
50-45-40-35-30-25-20-15-10-5 double unders

1 rope climb or 6 side-to-side pullups to start each round. Post time to whiteboard!

READ: The 2019 Cascade Classic Leaderboard – The Cascade Classic
WATCH: Ground Game – The Ready State (formally known as MobilityWOD)