Saturday, October 6, 2018

Workout:  With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight,...

Friday, October 5, 2018

Workout: 3 Rounds For Time of: 25 Dumbbell Push Jerks 50 Double-Unders 25 Weighted Step-Ups 50 Double-Unders Men: 55-lb. Dumbbells, 24-in. Box Women: 35-lb. Dumbbells, 20-in. Box Accessory:  3x20 Weighted Abmat...

Thursday, October 4, 2018

Workout:  Nate:  Complete As Many Rounds As Possible in 20 Minutes of: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (55, 72) Accessory:  2 Minutes Banded Lat Distraction Stretch Per Side  

Monday, October 1, 2018

Workout: 'Test a Benchmark' Day --- Annie - Amanda - Barbara - Cindy - Diane - Elizabeth - Filthy50 - Fran - Grace - Helen - Isabel - Jackie - Karen - Kelly - Linda - Mary - Nancy - Nasty Girls - 1RM lift(s) - Run/Row - Hero WODS (or just break-dance in the corner...)...

Saturday, September 29, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level-1 Course we will be hosting this weekend. Instead, we will be hosting open gym hours from 6:00pm-7:30pm (we ask that you please try not to arrive...

Friday, September 28, 2018

Workout: Overhead Squat 5-5-5-5-5 reps Accessory: 200m One-arm Dumbbell (or Kettlebell) Overhead Carry - per arm.

Thursday, September 27, 2018

Workout: 5 x 2min rounds of - 10 burpees, 200m sprint, MAX-rep burpees (Rest 3min between rounds). Score is total number of burpees for all five rounds completed AFTER each sprint. Accessory: Accumulate 3min in a seated forward-fold stretch.    

Wednesday, September 26, 2019

Workout: For time - 21 deadlift (225#, 155#), 400m run, 18 deadlift, 400m run, 15 deadlift, 400m run, 12 deadlift, 400m run. Accessory: Easy bike or row for 3min followed by 2min child's pose.


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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