WOD

Thanks so much everyone! This post will cover this week and next Monday. I sincerely hope that you are as blessed as I am with family and friends around this time of year visiting. If you’re taking a trip, safe travels, and I hope that wherever the planes, trains, and automobiles take you, you’re excited and able to relax and enjoy the season.

We’ll be closed from Tuesday the 24th opening up on Thursday the 2nd. Your coaches and I thank you for being so gracious with this time off to recover and recharge ourselves so we can be our best for you. As for workouts: I hope you walk (there I said it) with your family after meals and snacks. With cups of coffee, all bundled up and warm. If you’re bound and determined to not get too sore when we come back from this break: simply make 100 air squats every few days. It’ll work, trust me. Outside of that, don’t go fiending for reps around town or all over the internet. You’re a bad ass, take a few days.

Here’s to 2025!

Workouts:

Monday: Day 9: “Christine” 3 Round for time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Tuesday: Day 10: “Lynne” (kipping pull-ups!)
This’ll be my last 8:30am Class of the year, I hope to see you!

Wednesday: Day 11: Overhead Squat Max 3
This will be my last early AM classes of the year, I hope to see you!

Thursday: Day 12: 3 Rounds for Time of: 400m Run, 21 Burpees, 500m Row

Friday: Make-Up Day! OR Snatch Max Doubles
These will be my last PM classes of the year, let’s ROCK!

Saturday: “Nutts” For Time: 10 Handstand Push-Ups, 15 Deadlifts (250/175 lb), 25 Box Jumps (30/24 in), 50 Pull-Ups, 100 Wall Ball Shots (20/14 lb), 200 Double-Unders, 400 meter Run (with 45/35 lb plate)

Next Week:

Monday: Filthy 50’s

Days 5,6,7, and 8! Who’s still in!?

Schedule stuff for the end of 2024: we’re gonna close from Tuesday the 24th and re-open Thursday the 2nd. I know that there are some days where we probably “should” be open but it’s really disjointed to have a random day in between loads of closures and confusion. IF we decide to put together a few “Saturday-Type” days I’ll post that info here, so stay tuned. My sincerest wishes however are that you all take a proper rest from your training. Games athletes take about 3 weeks to a month OFF after the games. You guys train really hard week in week out (it’s impressive), and take only a few weeks vacation where you’re off in a year. ITS OK to take a rest. When we get back it’ll be 2025, you’ll be rested and feeling like you really want to workout (which is a good feeling) and your coaches will be invigorated and ready to help you Revive in 2025!

Workouts:

Monday: Day 5: “Jackie” For Time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups

Tuesday: Day 6: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Wednesday: Day 7: Badger TLCF as Rx’d: 30/20/10 of 800m Run, Squat Cleans and Pull-ups

Thursday: Day 8: Bench Press Max 3

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10

12 Days of CrossMass! Mon-Thur each week for the next three weeks. Friday is make-up day, get ready for mayhem 🙂 The other days ARE NOT make-up days 🙂 Have fun with it! Saturday is for the Team WOD, not for make-up day. See what you can do to get in 🙂 The point of this is to help you guys try out other class times that you’re not used to, but that you can TOTALLY make it to. And to help you get a good last burst of fitness leading into the new year!

Workouts:

Monday: Day 1: “Abatte” LCF RX For Time: 800m Run, 21 Clean-and-Jerks (105/75 lb), 400 Meter Run, 21 Clean-and-Jerks (105/75 lb), 800m Run

Tuesday: Day 2: Military Press for Max 5

Wednesday: Day 3: Front Squat 1 RM

Thursday: Day 4: Max Rounds in 10 Minutes of: 2 Rope Climbs 20′, 7 Sumo Deadlifts 315/225

Friday: Make-Up Day! OR Clean into Thruster for Max 3

Saturday: Teams of 3: Max Cals/DB Cleans in 20 Minutes: 12 Toes to Bar Causes the Rotation, Row Cals, and DB Hang Power Clean and Push Press 45/35 ***Rowers gotta row 5 calories before the team can start Toes to Bar and DB work.

Hey team!

The Cornucopia Workout is just around the corner, and we couldn’t be more excited to share this tradition with you. This year’s event is set for Thursday, November 28th, with heats starting at 8:00 AM and 9:00 AM at Lynnwood! Please arrive at least 15 minutes early (Omar) to warm up and get your gear ready so we can kick off promptly.

The Cornucopia WOD is a team workout designed for groups of four—the “Goldilocks” number that ensures everyone stays engaged without too much downtime. If you prefer a team of three, be prepared to push yourselves a bit harder. Teams of five are also welcome, but keep in mind there might be more waiting between reps.

This workout is a challenging one, taking about an hour to complete. It’s a fantastic opportunity to come together, push our limits, and celebrate our community’s strength and camaraderie. Whether you’re a seasoned athlete or new to the gym, the Cornucopia WOD is all about participation and giving your best effort.

After the workout, we’ll be closing the gym for the rest of the week to allow everyone time to relax and enjoy the holiday with loved ones. We’ll reopen on Monday, December 2nd, ready to tackle new challenges together.

There are sign-ups in the gym. If it’s full, please find a spot that will work. The gym can get too full 🙂

Looking forward to seeing you all there!

Workouts:

Monday: Kevin TLCF Rx: 3 Rounds for Time: 24 Deadlifts (185/135 lb), 24 Hanging Hip Touches (alternating arms), 400 meter Running Farmer Carry (10 lb dumbbells)

Tuesday: Overhead Squat Max 3

Wednesday: Jerk Max 1

Thursday: Cornucopia for Time: 200 KB Snatches 35/26, 200 Deadlifts 95/65, 200 Wall Ball Shots 20/12, 200 Medicine Ball Cleans 20/12, 200 Burpees, 200 Pull-Ups, 200 Thrusters 45/33, 200 Calories on the Rower

Friday/Saturday: Closed

YO! The week before Cornucopia! For your planning guys, we’re gonna run 8 and 9am Thursday the 28th at the Lynnwood Gym and then shut it down the rest of the week (you’ll be sore enough I wager!!). I hope you get to take some time to relax with your crew, watch some movies (not Hallmark) and recharge a bit. The Cornucopia WOD is a team workout, with 4 participants. If you want to make a team of 3, that’s OK y’all just better be FIT. If you wanna make a team of 5, that’s cool too, just be prepared that it’s a lot of waiting for your turn to do reps. Teams of 4 is the “Goldilocks” number, just right 🙂 Please remember that the workout really does take an hour, so by “8am” what I mean is get in the gym at 7:45am and be moving and warming up, and getting gear so we can start at 8:00am, and 9amers, remember that you’re walking into chaos, and you’re not gonna be done until 10:15 or so 🙂

I’m stoked for Thanksgiving though, it’s always a great time, people come from all over to join us, the gym is packed packed, it’s great 🙂 I hope to see you there!

Otherwise this week is uneventful, except for a slough of savage ass workouts!! Let’s go!

Workouts:

Monday: “Fran” for Time: 21-15-9 Thrusters 95/65, Pull-ups

Tuesday: Deadlift Max 1

Wednesday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 16 V-Ups, 32 DB Step Overs 50/35

Thursday: 5-2 Minute Rounds, with 3 minute rests between: 10 Ring Dips, Max Wall Ball Shots 20-10’/14-9′

Friday: Row 1000m 3x, rest as needed.

Saturday: “Strict Lynne” Bench Press at BW/.7BW and Strict Pull-ups, 5 Rounds max reps, rest as needed.

Hey guys! Remember Monday we’re closed to observe Veterans Day, the rest of the week will crush 🙂 Start getting your teams together for Cornucopia (thanksgiving workout)!

We’re getting CrossMass 2024 Gear put together! Be on the lookout for the link to order shirts and hoodies and stuff. More details about the nutrition session forthcoming now that Kayla is back! Yay!

Workouts:

Monday: Closed

Tuesday: Max Rounds in 15 Minutes of: 30 Walking Lunges, 12 KB Snatches Right 53/44, 30 Walking Lunges, 12 KB Snatches Left 53/44, 8 Strict False Grip Ring Pull-ups

Wednesday: “Kelly Brown” 5 Rounds for Time: 440 meter Row, 10 Box Jumps (30/24 in), 10 Deadlifts (275/185 lb), 10 Wall Ball Shots (30/20 lb, 10/9 ft)

Thursday: Military Press Max 1, Push Press Max 3

Friday: 5 Rounds for Time of: 40 Double Unders, 15 Hang Squat Cleans 75/55

Saturday: With a partner: Double Isabel, 60 Clean and Jerks 135/95 in sets of 3 for time. I go, you go. Kimmie does 3, Rebekah does 3, that’s 6 of the 60 reps.