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:
There is no 101 class for August. September's 101 course will begin on Monday, September 14th time TBD. 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.

Monday, August 03, 2015

WOD

STRENGTH
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

CONDITIONING
Three rounds for time of:
20 Box Jumps (24/20")
15 Burpees 

Saturday, August 01, 2015

Noland's 50th Birthday WOD!

Happy Birthday Noland!

"Team Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Complete with a partner. 

Friday, July 31, 2015

WOD

"CrossFit Total"
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift

Thursday, July 30, 2015

WOD

STRENGTH
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

CONDITIONING
4 Rounds for Time:
10 Hang Power Snatch (115/75#)
20 Box Jumps (24/20")

Wednesday, July 29, 2015

WOD

STRENGTH 
Five sets of:
4 Dumbbell Shoulder Press
Rest 60 Seconds 
100m Farmer’s Carry 
Rest 60 Seconds 

CONDITIONING 
4 minute AMRAP of:
10 Push Press (95/65#)
10 Pull-Ups 

Rest 4 minutes, and then . . .

4 minute AMRAP of:
10 Kettlebell Swings (70/53#)
10 Hand Release Push-Ups 

Tuesday, July 28, 2015

WOD

SKILLS
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

TEAM CONDITIONING
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball (20/14#)
400 Meter Run
If no partner is available then rest 1:1.