Category: wod

Monday, February 12, 2018

Workout: 3 rounds for time of: 15 Chest-To-Bar Pull-Ups 20 Burpees 15 Sumo Deadlift High-Pulls (95, 65) Accessory: Row 500m at an easy pace Trust The Process One of the key pieces in your success is that you must trust the programming you follow and/or the guidance and direction we give you. It seems that one of …
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Saturday, February 10, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach Lincoln from 6:00-7:30pm. All athletes (including those in CrossFit Basics) are …
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Friday, February 9, 2018

Workout: 4 rounds for time of: 25 Push Press (95, 65) 50-cal. Row 100 Double-Unders Damper Setting 101: An Introduction to Rowing The hardest part of your workout should not be deciding where to put your drag factor or damper lever on your rower. Everyone is doing the same amount of work regardless of the drag/damper …
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Thursday, February 8, 2018

Workout: Hang Power Snatch: 1-1-1-1-1-1-1 Accessory: Accumulate 3:00 Bar Hang Imagine the following scene: It’s back squat day. The goal is to go heavy. Things are feeling great as you cruise through your warm-up reps and start getting into your working sets. You’re hitting depth, you’re staying tight, your form is solid. And then you load 95% …
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Wednesday, February 7, 2018

Workout: Cindy Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-Ups 10 One-Legged Squats, Alternating 15 Pull-Ups Post your choice of girl and rounds completed to comments. Full Lockout At some point during any …
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Tuesday, February 6, 2018

Workout: Back Squat: 1-1-1-1-1* 10-second descent + 10-second pause at the bottom Accessory: 4×10 Barbell RDL The Romanian Deadlift: What Is It And Why Is It Useful? The Romanian Deadlift (or RDL for short) is a variation of the deadlift intended to increase strength in the hamstrings, glutes, and lower back by increasing the isolation of the …
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