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:
May's 101 course will begin on Monday, May 4th at 6:00 p.m. 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. There are currently only 2 spots remaining for May

Friday, April 24, 2015

WOD

For Time:
1000m Row 
30 Pull Ups
40 Burpees
50 Wall Ball (20/14#)
800m Run 

Thursday, April 23, 2015

WOD

Strength
Six sets of:
3 Shoulder Press
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

Conditioning
Five rounds for time:
10 Thrusters (75/55#)
10 Box Jumps (24/20")

Wednesday, April 22, 2015

WOD

Conditioning 
For time:
15 Deadlift (185/135#) 
30 Hand-Release Push-Ups 
800m Run
10 Deadlift 
20 Hand-Release Push-Ups
400m Run 
5 Deadlift
10 Hand-Release Push-Ups 

200m Run 

Tuesday, April 21, 2015

WOD

Strength 
Take 15 minutes to build to a heavy Power Clean

Conditioning
7 min AMRAP:
3 Clean and Jerk (135/95#)
3 Toes to Bar 
6 Clean and Jerk
6 Toes to Bar 
9 Clean and Jerk 
9 Toes to Bar 
.......and so on by 3's till time runs out. 

Monday, April 20, 2015

WOD

Strength
Five sets of:
3 Front Squats
Rest 2 min

Conditioning 
"Helen"
Three Rounds for time:
400m Run 
21 Kettlebell Swings (53/35#)
12 Pull Ups 

Sunday, April 19, 2015