CrossFit for Hope:
CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through the efforts of our affiliates and, ultimately, you the CrossFit community can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility. The workout will take place on Saturday, July 6th. Click here to help raise our gyms goal of $500.00. You can also register as an individual but be sure to include our Affiliate if doing so.
Thank you to all who have donated:
Eric & Kristi- $100
Megan- $25
Emily C.- $50
Rena & Dustin- $25
Steve & Lori- $100

CrossFit KIDS Monroe:
Please visit our CrossFit Kids Page and contact Allison for scheduling. KIDS Page Link

CROSSFIT 101:
July's 101 class will begin Monday July 8th at 6:00 p.m. Classes will meet on Monday, Wednesday, and Thursday for two weeks and 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.

Wednesday, June 19, 2013

WOD

Mobility (Squat)
Warm-up:
Dynamic components plus 2 rounds regular CrossFit warm-up,light front squat

Strength:
7 minutes, EMOM Front Squat, 75% 1 Rep Max (1RM)
3 reps

Sets are at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00
Use the same weight for all reps

Conditioning:
"Gallant"
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

Consider 1/2 reps and 1/2 distances

Tuesday, June 18, 2013

WOD

Mobility (squat)
Warm-up:
Dynamic components, air squat, then Row 1000m for time

Rest 5 minutes

WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell Power snatch, 24/16kg
Right-arm Kettlebell Power snatch, 24/16kg
Pull-ups

Monday, June 17, 2013

WOD

Warm-up:
Agility Ladder, dynamic components plus pvc OHS, sit-up variety, back extension, push-ups

Strength:
1 set, 20 reps, Overhead Squat
Pick a weight that is heavy but light enough you can finish all 20 reps unbroken.  If you fail before your 20th rep, lighten the weight and start over.

 NO RACK ALLOWED

Conditioning:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/55 pounds
Push jerk, 75/55 pounds

 NO RACK ALLOWED

Sunday, June 16, 2013

HAPPY FATHER'S DAY

REST DAY

 Happy Father's Day to all or our CrossFit Dads!

Saturday, June 15, 2013

TEAM WOD

Happy Birthday to Becca!
Team WOD starts at 9:00 a.m.

Friday, June 14, 2013

WOD

Warm-up:
Dynamic components plus air squat, back extensions, sit-up variety.

Strength WOD:
15 minutes to establish 1 rep max Clean and Jerk (full squat)
Time starts with first warm-up set

Conditioning WOD:
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35/25 pound Dumbbell/kettlebell squat snatch, 10 reps, alternating (5 each arm)

Thursday, June 13, 2013

WOD

Warm-up:
Dynamic components plus air squat, back extensions, good mornings, pull-ups

Strength WOD:
Back Squat
1 set x 20 reps
The recommendation is heavier than last time, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

Conditioning WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Abmat Sit-ups

Do singles at 2:1 today
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