**Schedule Update**:
There will be no early morning (6:30-8:30 a.m.) class May 7th AND May 14th. All other hours will remain the same.

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 are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our May 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, April 24, 2014

WOD

Warm-up:
10 min EMOM (5 rounds of each movement)
Even: Row 12/8 cal
Odd: Double-unders 40/ 70 singles

WOD:
Part 1
10 MIN AMRAP
3 Deadlifts HEAVY
2 Rope Climbs (no sub, do progressions)

Rest 2 minutes

Part 2:
10 Min EMOM (5 rounds of each movement)
Even: Max Rep Handstand Push-ups (scale to push-ups or ring dips)
Odd: Max Rep Shoulder to Overhead (pick moderate to heavy weight)

Wednesday, April 23, 2014

WOD

Back Squat
6 sets x 6 reps @ 70%
Rest up to 2 minutes between sets
Calculator:

If last week’s squats were all easy, and you had zero problem with any reps, you may add 10lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Conditioning:
For time:
100 pull-ups
100 wall-ball 20/14-lb. ball

Complete all the pull-ups before starting wall-ball

Tuesday, April 22, 2014

WOD

Happy Birthday Emily!

Strength:
10 minutes to establish 1 rep max:
Hi-hang Clean or Hi-hang Snatch (your choice)
Full Squat Preferred

WOD:
12-10-8-6-4-2
Squat Clean Thruster 155/105
Toes-to-bar

Monday, April 21, 2014

WOD

Strength:
Smolov Back Squat
Calculator:
10 sets x 3 reps @ 85%
Rest up to 2 minutes between sets

Conditioning:
For Time:
10-15-20-25-30
KB Swing 70/53#
Burpee

Sunday, April 20, 2014

HAPPY EASTER!

SEE YOU ON MONDAY!
CONGRATS TO MELISSA, ERIN, CLAIRE, AND KATIE FOR COMPETING YESTERDAY!

Saturday, April 19, 2014

GROUP WOD

TEAM WOD STARTS AT 9:00 a.m. Good Luck to Claire, Katie, Melissa, and Erin today!

Friday, April 18, 2014

WOD

Strength:
Smolov Back Squat Calculator
Back Squat 8 sets x 4 reps @ 80% - rest at least 2 minutes

Conditioning:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Post total calories rowed and push-up reps completed.
DON'T SHORT THE PUSH-UPS!!!