Thursday

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga is Canceled

WOD

Snatch (power or squat)
5, 5, 3, 3, 1

4 Rounds
5 Bar Burpee Squat Snatch
5 Med Ball Wall Throws (Each Side)
5 Push Ups
5 Tuck Jumps

Read:

Would you go on a beer-only fast?

Watch:

This kid is awesome!

Tuesday

Jessica Kuzma last Saturday at the Paleo Seminar. Next Seminar this Thursday at 5:30pm

SIGN UP TODAY!!!

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Yoga

7pm

*No yoga Thursday (3/10)

WOD

Push Jerk Max (20min cap)

then......

Complete 4 total cycles

AMRAP 3 minutes

15 KB Swings

5 HSPU

*after 3 minutes run 200m

 rest 90 seconds

Watch: This is our mission statement and what we do 

Thursday

 Coach Katie and Coach Corey of Mercer Island CrossFit going head to head

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

YOGA

NO Yoga Tonight

5 rounds of:
150m Farmers Walk

20 Push-ups

7 Single arm KB Push Press, Right

7 Single arm KB Push Press, Left

*pick your weight

Watch:

"Matriarchy" with Greg Glassman - video [wmv] [mov]

Saturday

WOD Schedule

9am

"TGIS, I Think"

(Teams of 2)

400m run

50 Double Unders

50 Push-up (hand release)

50 Lunges (together)

50 Kb Swing (Russian)

400m run

50 Sit-up (Abmat)

50 Deadlift (53/35)

50 Double Unders

400m run

We just launched our Nutrition Blog!!!!!!!!!!

*keep your eyes open for the 1st post

Wednesday

Metcon

30 Pull-ups

7 HSPU

20 Pull-ups

5 HSPU

10 Pull-ups

3 HSPU

10 Pull-ups

5 HSPU

20 Pull-ups

7 HSPU

30 Pull-ups