CONDITIONING for Inauguration Day 1/20/2021


AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups

Rest 3:00 then

AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges

Ideally done with a pair of dumbbells. Post both individual scores to comments!

READ: Bill Grundler On the “New” Masters Format – Morning Chalk Up

We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!

• Robyn : 11:35AM

• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM

SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM

Watch the livestream!

CrossFit WOD for Thursday 11/14

AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups

Alternate kettlebell jerk sides per round. Post score to whiteboard.


12pm, 6:30pm

READ: The Open is Over, Now What? – Morning Chalk Up
WATCH: Gordon Ramsay Demos Basic Cooking Skills

April 2017 Foundations


+ Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily

CrossFit WOD for Tuesday 5/16

EMOM for 7 minutes: 4 strict/weighted pullups

12-9-6 reps for time:

Performance = 84/57kg.
Rx = 70/50kg.
Fitness = 43/29kg & pullups + dips.
Health = 25/15kg & jumping chest-to-bar pullups.

Post time to whiteboard!

HellaFit WOD

Find out!

Endurance WOD – Short Interval

3 rounds: 400m at 60%, 200m at 80%, 100m at max effort. 100m walk recovery between each part, 3:00 rest between each round

Gymnastics Strength WOD

max effort handstands, dynamic L-sit development, handstand mobility test, pike/straddle stretches