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 9:30 AM. 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.

Friday, August 28, 2015

WOD

"Jerry"
For Time:
1 Mile Run
2000m Row 
1 Mile Run

Thursday, August 27, 2015

WOD

CONDITIONING 
Seven Minute AMRAP of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (135/95#)
7 Chest-to-Bar Pull-Ups

Rest 3 minutes then....

Nine Minute AMRAP of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (135/95#)
9 Ring Dips

Wednesday, August 26, 2015

WOD

STRENGTH
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

CONDITIONING 
Three rounds for time:
500m Row 
10 Hang Squat Cleans (135/95#)
10 Alternating Front-Racked Reverse Lunges (135/95#)

Tuesday, August 25, 2015

WOD

STRENGTH
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

CONDITIONING 
For time:
5 Power Snatches (155/105#)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100#)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95#)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.


Monday, August 24, 2015

WOD

STRENGTH 
Every two minutes, for 16 minutes (8 sets of):
3 Front Squats

CONDITIONING 
For time:
1000m Row
75 Kettlebell Swings (53/35#)
50 Wall Balls (20/14#)

Saturday, August 22, 2015