Early Morning Class Hours Update:
With Coach Bill off on vacation, there will be some 0630-0830 a.m. classes canceled. Friday November 21st class from 0630-0830 is canceled. Wednesday November 26th class from 0630-0830 is also canceled.

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:
December's 101 course will begin on Monday, December 1st. 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.

Monday, November 24, 2014

WOD

HAPPY BIRTHDAY KYLE F!

Strength:
EMOM 8
2-position Squat Clean + 1 Jerk
Position 1: Just above the knee
Position 2: Floor + 1 Jerk

These don't have to be touch and go as  long as you complete all movements within the minute.

WOD:
75 GHD Sit Ups
50 Push Jerks 115/75 (no rack)
25 Calories on the Rower

(do 50 toe-to-bar if you haven't been doing at least 15 GHD's)

Extra Credit:
accumulate 2 minutes in the lock out position of a ring dip
accumulate 4 minutes in a low plank

Saturday, November 22, 2014

GROUP WOD

GROUP WOD STARTS AT 9:00 A.M. WITH A SKILLS SESSION IMMEDIATELY FOLLOWING WITH MASON

Friday, November 21, 2014

WOD

There is no 0630-0830 a.m. class this morning. All other hours remain the same.
-Congrats to Nichelle for recently completing her CrossFit Level 1 
-Mason will be teaching a skills session following the Saturday 9:00 a.m. workout.

Strength:
Back Squat
5 sets x 3 reps @ 80% 1RM  (use a rack and try to maintain the same weight each set)

Conditioning:
"Heavy Power Elizabeth"
21-15-9
Power Clean 165/115#
Ring Dips (use a band if needed)

Heavy Power Elizabeth. This is intentionally heavy and should NOT be a weight that you will go unbroken.  Choose a weight for the power clean that you will have to break, but sets of at least 3-5.  If the dips are difficult for you, use a band to take some of your body weight out of it.  The band shouldn’t help so much that you blaze through these unbroken either.  It should just provide enough assistance that you can complete the movement with relatively short breaks. Scale to keep this workout 10-15 Minutes

Thursday, November 20, 2014

WOD

Skill Work:
Spend an EXTRA 10 minutes on mobility.

WOD:
For TIme:
400 Meter Run
21 Thrusters 75/55#
21 Pull Ups
15 Thrusters 75/55#
15 Pull Ups
9 Thrusters 75/55#
9 Pull Ups
Run 400 Meters
9 Thrusters 75/55#
9 Pull-ups
15 Thrusters 75/55#
15 Pull-ups
21 Thrusters 75/55#
21 Pull-ups
Run 400 Meters

Wednesday, November 19, 2014

WOD

HAPPY BIRTHDAY NICK C!

Strength:
EMOM 8
3 Position Squat Snatch
Position 1: High Hang
Position 2: Above the Knee
Position 3: Floor

Conditioning:
3 Rounds for time:
10 Box Jumps (control at top) 24/20"
20 Kettlebell Swings 24/16kg
30 Wall-ball
40 Double-Unders (singles at 2:1)


Try going unbroken for as long as possible.

Tuesday, November 18, 2014

WOD

Skill Work:
Accumulate 2 minutes in the lock-out position of a ring dip.
Accumulate 5 minutes in a handstand hold

WOD:
3 Rounds
Row 500 Meters
21 Pull Ups
7 Front Squats 205/135# (no rack)