Tuesday, November 27, 2018

Workout:  Shoulder press 3-3-3-3-3-3-3 Reps Accessory:  3x25 Banded Face Pulls 3x20 JM Press   While exercising will release endorphins thereby making you feel better while you’re sick.  If you’re exercising in an effective way, with intensity, you are slowing down...

Monday, November 26, 2018

Workout: Karen For time: 150 Wall-Ball Shots (20, 14) Accessory:  Couch Stretch   Please note, and upcoming community WOD on the main blog.

Wednesday, November 21, 2018

Workout:  For Time: 50 Box Jump (24, 20) 50 Jumping Pull-Ups 50 Kettlebell Swings, (35 lbs For All) 50 Walking Lunge Steps 50 Knees To Elbows 50 Push Press (45 lbs For All) 50 Hip Extensions 50 Wall Ball Shots (20, 14) 50 Burpees 50 Double unders Please note:  Noon...

Monday, November 19, 2018

Workout:  3 Rounds For Time of: Run 400 Meters 21 Sumo Deadlift High Pulls (75, 55) 12 Burpees, Jumping Over the Barbell Accessory:  3x10 Double KB or DB OH Walking Lunge Steps

Saturday, November 17, 2018

Workout:  Complete As Many Rounds As Possible in 20 Minutes of: 25 Calorie Row 25 Toes To Bar 25 Kettlebell Swings (55, 35) Please, be aware, that the Weightlifting class Scheduled for 11:30AM today has been moved to 6PM.  Please, register as usual, and enjoy Coach...

Friday, November 16, 2018

Workout:  Complete As Many Rounds As Possible in 7 Minutes of: 20 Dumbbell Push Presses (50's, 35's) 40 Double-Unders Accessory:  Accumulate 2 Minutes in L-Sit

Wednesday, November 14, 2018

Workout:  For Reps: Tabata Push Jerk Rest 3 Minutes Tabata Chest-To-Bar Pull-Up Rest 3 Minutes Tabata Push-Up Rest 3 Minutes Tabata Hang Power Snatch Men: 95 lb. Women: 65 lb.

Saturday, November 10, 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...


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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