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:
March's 101 course will begin on Monday, March 9th. Classes are held Monday, Wednesday, and Friday at 6:00PM 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, February 27, 2015

WOD

Mobility:
Spend 15 minutes on mobility.

Conditioning:
"Grace"
30 Clean and Jerk (135/95#)


Do not complete any extra work, rest and prepare yourself to do the CrossFit Games Open Workout 15.1 tomorrow. 

Thursday, February 26, 2015

WOD

Conditioning:
5 rounds for time:
250m Row or 200m Run 
50 Double Unders

15 Toes to Bar

Wednesday, February 25, 2015

WOD

Strength:
Five sets of:
3 Shoulder Press
Rest 90 seconds 
2 Weighted Pull-Ups
Rest 90 seconds 

Conditioning:
For Time:
21-15-9
Shoulder to Overhead (no rack) (115/75#) 

Pull-Ups

Tuesday, February 24, 2015

WOD

Strength:
Three sets of:
20 DB Walking Lunges
Rest 60 seconds
30-45 second Side Plank Hold (each side) 
Rest 60 seconds 

Conditioning:
For Time:
400m Run
30 Front Squats (no rack) (135/95#)
30 Burpees 

400m Run

Monday, February 23, 2015

WOD

Strength:
Three sets of:
8 Deadlift 
Rest 90 seconds
12 Ring Dips 
Rest 90 seconds

Conditioning:
2min AMRAP of:
12 Deadlift (155/105#)
9 Hang Power Clean (155/105#)
6 Jerk (155/105#)


Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.

Saturday, February 21, 2015