Big Weekend guys! Way to be!

Lots of PR’s on the 5k Row, and much fun was had walking in the winter wonderland of Snoqualmie! Very cool stuff team. Proud of us! The ROW WAS FREAKING COLD YOU GUYS! A little happy medium would be nice, maybe 50 degress sometime? I’ll work on that πŸ™‚


Monday: “Moore” AMRAP 20 minutes of: 1 Rope Climb 15 ft, 400m Run, Max Handstand Push Ups

Tuesday: 7 Rounds for Time of 7 SDLHP 95/65 7 Burpee Over Bars

Wednesday: Bear Complex

Thursday: Max Rounds in 15 of: 4 Chest to Bar Pull-ups 25 Double Unders 6 Alternating Pistols

Friday: Bench Press Max 3

Saturday: Max Wall Balls in 16 Minutes: Teams of 3: Run 200m, Partner Wall Ball Shots, before the 4th and the 7th rotations the team accumulates 2 minutes in an L-Hang

Snowshoe Update!

We’ve found the place! It has an easier loop for beginners and those who aren’t excited about the way DOWN, and it has a harder section for those more excited by the UPS πŸ™‚

A: Gold Creek Pond Loop
1: Upper Gold Creek Valley

Both use the same parking, Google Maps to Gold Creek Sno-Park and you’ll end up at the right spot. Whadayah say, 8:00am?

Sno-Park Pass Required and Washington State Discover Pass Required. Make a buddy, carpool!

The Workouts!

Monday: Power Clean for Max
Tuesday: Buddy Workout! Rowing and Push-ups. Teams of 3: Max Distance in 15 Minutes. 20 Push-ups Causes the Rotation, 1 Rest Station
Wednesday: Max Rounds in 12 Minutes of: 3 Burpee Toes to Bar, 6 Chest to Bar Pull-ups, 9 KB Swings 53/36
Thursday: Deadlift Max 3
Friday: Wall Walks n Thrusters
Saturday: 5k Row Event – at the park! Deets in the gym πŸ™‚

Here we go Week 2! And more to come!

Looking ahead guys, we’ve got four cool things coming up!
1) Martin Luther King Day! Monday the 16th. We’ll do a reduced schedule, 6am and 4:00pm. Power to the People!
2) 5K Row Event! Remember last year about this time, we took the rowers over to that little park in Edmonds/Shoreline? Rowed 5k, Amy saved the day with the music box, Sallie, Kim and Synnove broke their streak of never a Saturday workout? The view of the Olympics was beautiful. Let’s do it again! Saturday the 21st, sign-ups will be in the gym on the whiteboard, ready to go!
3) Snowshoeing Sunday! It’s a tradition πŸ™‚ We gotta do it! Sunday the 22nd! Sign-ups also in the gym, location TBD, still. Mary is working hard on me to find a course that is more flat, which means less fearful of coming down and falling, which is a good deal for sure. But as we all know, flat walking is more akin to doing nothing at all than something hard… Chad was on a fact finding mission Sunday, so hopefully he has good news. But I’ve got two books (one for each of ya) and between them we’ll find a spot that works for EVERYONE. Super easy πŸ™‚
4) The BodySpec Truck is coming to the Lynnwood Gym on the 28th! It’s a Dexa Scan that tells you about your bone density, visceral fat, and your body fat percentage! Every few months it’s not a terrible idea to keep tabs on that so you know where you’re at! Here’s the sign-up link! BodySpec Truck


Monday: “Grace” 30 Clean and Jerks 135/95 For Time

Tuesday: Front Squat Max 3

Wednesday: 6 Rounds for Time of: 35 Double Unders and 7 Push Jerks 155/105

Thursday: Deadlift/Row Drag Races: 7 Deadlifts, 250m Row, rest a bit after 5 rounds, each for time.

Friday: Jackie 1, Jackie 2 – yep πŸ™‚

Saturday: Buddy Buddy Bench Press: 3 Rounds of: 5 at 75/55, 5 at 115/75, 5 at 155/95, 5 at 195/105 and 5 at 225/125

Yeah! New Years, let’s go!

Happy New Year!! How Fit Can You Be in 2023! I’m a mess.

Here we go guys, we’ve got 297 Days to smash workouts this year. I intend to make a mark πŸ™‚ We’re to be closed for Spring Break and Winter Break just like last year, that worked out perfectly!

Snowshoeing trip on Sunday the 22nd, get stoked! It’s a BYOSN event, and we’re meeting at a place TBD, look forward to future posts, but if you’ve got snowshoes, and want to get out and enjoy some falling, climbing, and being cold with your buddies, come play!

Open is coming up, are you registered?

We both know we’re not going to win πŸ™‚ But let’s do the thing! I’ll get the team set up soon enough online and we’ll smash it from there, it’s coming up soon!


Monday: Every 5 Minutes for 30 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: “Rene” LCF as Rx’d 5 Rounds for Time:
400 meter Run
15 Walking Lunges
12 Pull-Ups
9 Burpees

Wednesday: “Annie” – 50/40/30/20/10 for Time of: Double Unders and Sit-ups

Thursday: Bench Press x5

Friday: “Nicole” AMRAP 20 minutes: 400m run Max Reps Pull Ups (most will do strict pull-ups of some variety)

Saturday: Teams of 3: Euro Presses 35/20, Hang on the Rope, Row 300m. Max Euro P’s in 20 minutes. Finishing the Row Causes the Rotate. Put an honest effort into the hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.

Boxing Day and the gyms are closed for a week!

Hey guys, I’m sorry that last week was so nasty with the weather and closures and all that crappiness. I hope you all made it through unscathed, power intact and no car damage or bruised parts from falling and slipping!

I want to take this open forum to express my gratitude for this last year. Lots of new beginnings, big changes, and grace on your part for dealing with my, shenanigans we’ll call them, while installing all the new things that I think are the way it should be done. I hope you feel the difference in care and level of coaching you’re getting. I hope that it resonates with you that I’m a long term kind of guy who think that the only way to get something you want is to work hard for it, and that consistency really is the way. Couple that with major empathy and recognization that life happens and it makes those two things really hard.

This week we’re closed for much needed rest and relaxation. I try to do a good job of not showing it, but it takes all of my energy to show up clear headed each week for all the myriad tasks it takes to run these gyms. No sob story, it’s a pretty sweet gig, but as far as paid time off, or sick days, gyms don’t do those things. So instead we take time at times when it makes the most sense. Like this week. Many are on vacation, weather is terrible, families are in town, etc. etc. Take this week, enjoy yourselves, have that extra cup of coffee. Reflect on the last years training and coaching. How could you get more out of us as a staff and a gym? How could you bring more energy and awareness to the workouts so you can get better faster? What things do you need to change about your kitchen to make it easier to make better choices there? Are there habits that need breaking/adjusting? Look over your training journal and make some goals for movements, times, rounds, and weights. Why not? Next year we’re going to have somewhere near 300 opportunities to train (exact number to be laid out in the new year), which is plenty of workouts to be fit as hell. In what ways can you change to make it more effective? To live a lifestyle more conducive to health, fitness, and showing up how you want to day in day out, year in year out.

All the very best crew, see you in 2023!

Friday Dec 23rd!

Hey guys, correction, the morning is closed, stay tuned for the PM schedule, but I think it’s supposed to start regular raining (and melting) by noon or so, so 4pm and 5pm should be good to go!

Wait out the ice team, I’ll see you all this evening!

You aren’t going to get the butt you want by sitting on the one you have

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