CrossFit KIDS and Birthday Parties:
Please visit our CrossFit Kids Page and contact Allison for scheduling either CF Kids classes or Birthday Parties. KIDS Page Link

CrossFit 101:
July's 101 course will begin on Monday, July 6th at 5:00 p.m. Classes are held Monday, Wednesday, and Friday and last 2 weeks.Each class should take 1 hour.

If you are interested in joining our CrossFit 101 course contact us at 425.770.6412 or crossfitmonroe@gmail.com as space is limited to five people per session. Payment must be received in advance in order to reserve your spot.

Thursday, July 02, 2015

WOD

CONDITIONING
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Rest 4 minutes between sets

Wednesday, July 01, 2015

WOD

STRENGTH
Four sets of:
8 Back Squat
Rest 90 seconds
5 Wall Slides
Rest 90 seconds

CONDITIONING
12 minute AMRAP of:
20 Walking Lunge
10 Burpees
30 Double-Unders

Tuesday, June 30, 2015

WOD

STRENGTH
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2 minutes between sets

CONDITIONING
Three rounds for time:
10 Handstand Push-Ups (Sub Seated DB Press)
20 Pull-Ups
300 Meter Run

Monday, June 29, 2015

WOD

STRENGTH 
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

CONDITIONING 
Three sets for times of:
250 Meter Row
20 Wall Ball (20/14#)
20 Kettlebell Swings (70/53#)
Rest 3 minutes


Sunday, June 28, 2015

Friday, June 26, 2015

WOD

"HAMMER"
5 rounds, each for time of:
5 Power Cleans (135/95#)
10 Front Squats (135/95#)
5 Jerks (135/95#)
20 Pull-Ups 

Rest 1:30 Between rounds.