Upcoming Events:

Saturday, April 19th - Festivus Games @ CrossFit Bothell
Show your support and cheer on Melissa, Claire, Katie and Erin!!

**Schedule Update**:
There will be no early morning (6:30-8:30 a.m.) class May 7th AND May 14th. All other hours will remain the same.

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:
April's 101 class will begin Monday, April 14th time 4:45p.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.

Friday, April 18, 2014

WOD

Strength:
Smolov Back Squat Calculator
Back Squat 8 sets x 4 reps @ 80% - rest at least 2 minutes

Conditioning:
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Post total calories rowed and push-up reps completed.
DON'T SHORT THE PUSH-UPS!!!

Thursday, April 17, 2014

WOD

Skill Work:
Spend 10 minutes working on muscle-ups or ring dips

WOD:
In front of a clock set for 12 minutes:
1 minute of 30/24-inch box jumps
1 minute of 115/75-lb. sumo deadlift high-pulls
2 minutes of 30/24-inch box jumps
2 minutes of 115/75-lb. sumo deadlift high-pulls
3 minutes of 30/24-inch box jumps
3 minutes of 115/75-lb. sumo deadlift high-pulls

Control at top of box jumps.

Wednesday, April 16, 2014

WOD

Strength
Smolov Back Squat Calculator
Back Squat 7 sets x 5 reps @ 75% - rest at least 2 minutes

Conditioning:
15 Min AMRAP
10 Pull Ups
10 Wall Balls



Chase and Nick Back Squatting on vacation


Father and Son Bender's



















Don McKenny on his 90th Birthday courtesy crossfit.com

Tuesday, April 15, 2014

WOD

Strength:
EMOM 10 Min
Hang Power Clean x 4
On last minute do as many reps as possible

Choose weight you can do without setting the bar down until your 4th rep is complete.

Conditioning:
15 Min Row for Calories
Every minute on the minute get off and do 4 burpees over the rower.  Start with rowing.

Monday, April 14, 2014

WOD

Congrats to Mandy for competing at the CF Kids Gauntlet
Strength WOD:
Smolov Back Squat Calculator
Back Squat 6 sets X 6 reps @ 70% (of last weeks 1 rep max) – rest at least 2 minutes

For the Back squat calculator, don't worry about the weight increments until next week.  At that point we will address how much to increase by.  It is a good idea to take 10-20lbs off from your 1 rep max when inputting the data into the calculator for the first week.

Conditioning:
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50/35-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50/35-lb. dumbbell snatches

Alternate arms on the dumbbell snatches. Power snatches are OK.  Use a KB if needed.

Sunday, April 13, 2014

Saturday, April 12, 2014