LABOR DAY WEEKEND SCHEDULE:
We will be open Saturday for the 9:00 a.m. Group WOD. We are closed Monday for Labor Day.

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:
Classes for September are held Monday, Wednesday, and Friday beginning September 8th at 6:00 p.m. and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our September 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.

Friday, August 29, 2014

WOD

Strength:
Front Squat
5 sets x 5 reps

10 Min EMOM
4 Burpee
6 Box Jumps 24/20
8 Wall Balls
Immediately into:
5 Min EMOM
5 Burpees
7 Box Jumps 24/20
9 Wall Balls

If you had to decrease the numbers in the first part of the WOD, you
need to still increase the reps by 1 for the last 5 minutes. Push
yourself!

Thursday, August 28, 2014

WOD

Work on free standing handstand holds for 10 minutes

Conditioning:
5 Rounds for Time
5 Overhead Squats 135/95
10 Toes to Bar
15 Dumbbell Hang Squat Cleans 40/25
20 Double Unders

Wednesday, August 27, 2014

WOD

Welcome back Emilee!

With a running clock
Start at 0:00
21 Clean and Jerk
15 Thruster
9 Squat Snatch

Pick weight, but use the same weight for all movements. Rest until...

At 20:00
Helen
3 Rounds
Run 400 M
21 KB Swings 24/16kg
12 Pull Ups

Tuesday, August 26, 2014

WOD

Tuesday 8/26
Strength:
Strict Press (use a rack)
5-5-5

Conditioning:
50 Pistols (alternating) (150 air squats)
40 Deadlifts 185/135
30 Handstand Push Ups
20 Toes to Bar
10 Muscle Ups (burpee pull-ups)

Monday, August 25, 2014

WOD

WOD:
Run 400m
15 Toes-to-bar
20 Thrusters 65/45#
Run 800m
15 Toes-to-bar
20 Thrusters 65/45#
Run 400m
15 Toes-to-bar
20 Thrusters 65/45#


Friday was Brian Whiteaker's last day training with us.  He's been for almost 5 years and is moving to Lake Stevens.  Join us in saying farewell and best of luck in your new adventures!

Saturday, August 23, 2014

TEAM WOD

8 A.M. TEAM WOD instead of 9 a.m. because of the parade