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.

Monday, October 20, 2014

WOD

Strength:
EMOM 8
Power Snatch, 3 reps. Find a moderately heavy weight and concentrate on perfect form. Try to do these touch and go.

Conditioning: 
This should go without saying, but DO NOT TEAR YOUR HANDS! Switch to ring rows or ring pull-ups instead of ruining your hands for the week.

"Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
5 Handstand Push-ups
10 Pistols (alternating, 5 each leg)
15 Pull-ups

Saturday, October 18, 2014

GROUP WOD AT RIVERTOWN

GROUP WOD TODAY IS AT RIVERTOWN CROSSFIT IN SNOHOMISH. WE ARE DOING THE BARBELL FOR BOOBS FUNDRAISER.  IT STARTS AT 11 AND IS $25 PER TEAM  

RIVERTOWN'S ADDRESS IS: 1822 Bickford Ave, Snohomish

Friday, October 17, 2014

WOD

TOMORROW'S GROUP WOD IS BEING HELD AT RIVERTOWN CROSSFIT IN SNOHOMISH. WE ARE PARTICIPATING IN THE BARBELLS FOR BOOBS FUNDRAISER. SHOW UP AT 11:00, WEAR PINK, WORK HARD AND BRING $25.00. RIVERTOWN'S ADDRESS IS: 1822 Bickford Ave, Snohomish

WOD:
3 Min AMRAP
7 Hang Power Snatches 95/65lbs
14 Air Squats

Rest 1 Min

3 Min AMRAP
12 Box Jump Overs, 24/20" (you can touch on the top, full extension not required)
24 Hand Release Push Ups

Rest 1 Min

For time:
150 Double Unders (singles 2:1)
15 Bar Muscle Ups (if no bar mucle-ups, do 15 burpee pull-ups)

Thursday, October 16, 2014

WOD

Begin at 0:00
For time:

80 wall-ball
60 push-ups
40 pistols alternating (20 each leg). If no pistols, do 80 air squats
20 Overhead Squats 115/75#

At 20:00
2 Rounds
25 Deadlift 185/125#
25 GHD Sit-ups (if you haven't been doing at least 15 GHD's every day, do 50 abmat sit-ups instead)

Extra Credit:
50 strict pull-ups

Wednesday, October 15, 2014

WOD



















Saturday's Group WOD


Use a rack
Back Squat
5 sets x 2 reps (increase weight each set, don't go above 90% of a 2 rep max)

Conditioning:
50 Back Squats 95/65lbs (no rack)
5 Rope Climbs 15′
40 Back Squats 95/65lbs
4 Rope Climbs 15′
30 Back Squats 95/65lbs
3 Rope Climbs 15′
20 Back Squats 95/65lbs
2 Rope Climbs 15′
10 Back Squats 95/65lbs
1 Rope Climb 15′

For the rope climb, work on rope climb progressions, no pull-ups today
 

Extra Credit:

Tabata Hollow Rocks

Tuesday, October 14, 2014

WOD

Skill Work:
Spend an extra 10 minutes working on mobility

WOD:
For Time
5 Rounds
3 Power Cleans 135/95#
3 Hang Squat Cleans
3 Thrusters
9 Toes-to-bar

Extra Credit:
Accumulate 3 minutes in a low plank hold