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:
November's 101 course will begin on Monday, November 3rd. Classes are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our November 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, October 31, 2014

WOD

















HAPPY HALLOWEEN! 
HOURS NORMAL TODAY AND THIS EVENING.

“Filthy 50″
50 Box Jumps 24″/20″
50 Jumping Pull Ups
50 Kettlebell Swings 16kg (men and women)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 45/35lb
50 Hip Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders

Thursday, October 30, 2014

WOD



















Strength:
Front Squat
5 sets x 3 reps

Conditioning:
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20" (control at top)
155/135-lb. squat cleans, 10 reps

Extra Credit:
3 Rounds max L-sit

Wednesday, October 29, 2014

WOD


















Skill Work
Accumulate 2 minutes in the lock-out position of a ring dip.

WOD:
EMOM 20 Min
EVERY MINUTE perform
10 Thrusters 95/65#
20 Double Unders (30 singles)

Start with the 10 and 20 rep scheme and see how far you get….then cut it back to whatever takes you 45-50 seconds to complete. You should have 10-15 seconds of rest each round.DON’T SANDBAG!

Tuesday, October 28, 2014

WOD

BARBELLS FOR BOOBS FUNDRAISER 






















































Part 1:
AMRAP 10 minutes
5 Strict HSPU (do Dumbbell shoulder press x 5 at moderate weight)
5 Strict Pull-ups (use a band if needed, no kipping!)

Rest 5 minutes then. . .

Part 2:
2k row for time
This should be an all out effort

Monday, October 27, 2014

WOD















Happy Birthday Lydia!

Strength:
Power Clean
5 sets x 2 reps

The 2 reps should be touch and go. Add weight each round, ending with approximately 85% of a 1 rep max.

Conditioning:
"Nancy on Water"
5 Rounds for Time:
Row 500m
15 Overhead Squats 95/65#

Saturday, October 25, 2014

GROUP WOD

GROUP WOD BEGINS AT 9:00 WITH SKILL DAY IMMEDIATELY FOLLOWING WITH MASON