Saturday, February 2, 2019

Workout:  Today is the Aqueduct Run for those of you registered.....did someone say brunch afterwards??? For those of you averse to running with friends in the cold... workout:  3 Rounds of: 7 Dumbbell Bench Presses 5 Strict L Pull-Ups Then, Row 1,000 Meters For...

Friday, February 1, 2019

Workout:  Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or...

Thursday, January 31, 2019

Workout:  Back Squat: 5-5-5-5-5 Reps Accessory:  3x12 Bulgarian Split Squats Check out the photos that coach Lincoln took Saturday night at the 10th Anniversary party...

Wednesday, January 30, 2019

Workout:  On A 50 Minute Clock, With No Rest Between: 15 Minutes Of Handstand Practice 10 Minutes Of L-Sit Practice 5 Minutes Of Double-Unders 20 Minutes Of Stretching

Tuesday, January 29, 2019

Workout:  Strict And For Time: 10 Pull-Ups 20 Push-Ups 30 Squats Row 2,000 Meters 15 Pull-Ups 30 Push-Ups 45 Squats Row 1,000 Meters 20 Pull-Ups 40 Push-Ups 60 Squats Row 500 Meters

Friday, January 25, 2019

Workout:  Strict Cindy:  Complete As Many Rounds As Possible in 20 Minutes of: 5 Strict Pull-Ups 10 Honest Push-Ups 15 Squats Accessory:  3x20 V-Ups

Thursday, January 24, 2019

Workout:  5 Rounds For Continuous Movement of: 2 Legless Rope Climbs, 15 Foot Rope 20 Controlled, Slow AbMat Sit-Ups Accessory:  100 Banded Pull-Aparts

Monday, January 21, 2019

Workout:  3 rounds for time of: 15 Inverted Burpees (Supine To Handstand) 1,000 Meter Row 15 Burpees Over The Rower Accessory:  3x15 Butterfly Abmat Sit-Ups


Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.


3025 1st Ave Seattle, WA 98121

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