Tag Archive for: Costco

VERSUS throwdown

Just kidding, you’re more or less the same as you were last week! BUT that doesn’t mean you can’t build better training, nutrition, and recovery habits to truly change for the better. Shout out to those practicing better nutrition habits, to those getting more sleep, and to those who are showing up and training properly.


Costco Price Labels Perfectly Expose the Absurdity of Seattle’s New Sugary Drink Tax – The Blaze
– The new Olympic Weightlifting and Powerlifting programs begin today. You have until the end of the week to try a class or more, but you must be registered by Friday to continue it forward for the next 7 weeks.
– We have one more Community CrossFit class, free and open to the public, next Saturday at Noon. Sign up at this link and share it with anyone you might think is interested in trying a workout!
– Look at the sidebar to the right for more important dates coming your way. Mark you calendars now.

CrossFit WOD for Monday 1/8

establish a heavy 5-rep back squat in 12 minutes, then

EMOM for 20 minutes:
10 wall ball, 20/14#
10 burpees

Scale these two exercises up or down as you need to to complete them with to achieve :45 work/:15 rest, ideally in full sets.

Post name to whiteboard!

Strength Ladder


Olympic Weightlifting WOD – Week 1 Day 1

high pull + hang power snatch + snatch 60-75%, back squats, accessories

Powerlifting WOD – Week 1, Day 1

back squats, front squats, single-leg RDLs/glute-ham raises, box jumps

We will have two tracks for athletes: a linear program for novice and intermediate/advanced athletes, and the varied Conjugate Method program, which will be posted here on the blog.

Kettlebell WOD

movement patterns

Simple & Sinister

accessory work: shoulder love & abs!

Circuit Training
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x


One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.

We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.


+ CrossFit Benchmark Box Plots – imgur
+ Kirkland Coconut Oil Settlement – Class Action Settlement

CrossFit WOD for Wednesday 9/13

3 rounds for time:
50 double unders
10 OHS, 61/43kg


5×3 hang power snatch

Olympic Weightlifting WOD

cleans with footwork-bias + jerk, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister