WOD

Yikes! Soreness? I hope it’s not too bad, hopefully the lunges on Wednesday helped alleviate some soreness and spared your legs for the weekend! This next week is gonna be awesome. Look forward to the workouts, with any luck they’ll prepare you for 26.3, and you’ll be cruising!

Remember, this Friday is at Lynnwood! Last week for this guys! Come smash, then we’re back to regularly scheduled Friday nights!

***SCHEDULE CHANGES***

1st, this will be the last week of 5am Tuesday and Thursday Mornings, also the last week of 8:30am Tuesday and Thursday Mornings. The classes will switch to M/W/F each week. Thanks for understanding guys, the website will be updated to reflect these changes ASAP, and those classes will happen this week, but not next week and beyond.

ALSO, Spring Break Closure this year will scheduled from April 6th – 11th. I hope you already have plans to head out to wonderful sunny places and this fits perfectly within your timing. If not, bummer, I’ll be posting home workouts this year to help stretch you and keep you moving, they’ll be nice and easy, and if you remember covid times, they can be pretty nasty 🙂

Workouts:

Monday: For Time: Row 35/25 Cals, 30 Toe to Bars, Row 35/25 Cals, 8 Wall Walks, Row 35/25 Cals, 30 Thrusters 115/75

Tuesday: Clean Max 3

Wednesday: Max Rounds in 8 Minutes of: 12 Push Presses 75/55, 12 Overhead Squats 75/55, 12 Sumo DL High Pulls 75/55

Thursday: Gymnastics! L-Sit, Cartwheel, Skin the Cat, Pistols

Friday: 26.3, at Lynnwood!

Saturday: Teams of 3: Max Reps in 15 Minutes: 200m Run Causes the Rotate, Max Ring Dips, Max Knees to Elbows, or stuff that makes sense 🙂

Great work last Friday you guys!! That’s a tough workout! This week will likely be just as rough but wholly dissimilar in movements. Here’s hoping for being prepared 🙂 No schedule changes this week, except for the Friday night shenanigans. Amidst the chaos of the greater world guys, our little gym stands strong as a bastion of support for us all. I hope you see it as that, and that you’re excited to share time together inside its walls. After all it’s a little pause on real life is it not?

Workouts:

Monday: 5 Rounds for Max Reps of: Handstand Push-ups, Bent Over Rows 135/95, rest as needed between sets. Just like Lynne.

Tuesday: Front Squat Max 3

Wednesday: AMRAP in 20 minutes of: 25 Kettlebell Swings (1.5/1 Pood), 20 Overhead Walking Lunges 25/15, 25 Ab Mat Sit-ups

Thursday: Gymnastics! L-Hangs, Pistols, Bar Muscle-ups, Tri-Pod Handstand

Friday: 25.2

Saturday: Buddy Buddy Bench Press, or Buddy Buddy Sumo DL High Pulls depending 🙂 Or it could be something entirely different. We’ll see.

Here we go! Three weeks guys! Friday nights are at LCF rocking from 4:00 until we’re done running heats. Plan for it, stay a while, enjoy the atmosphere, it’s a good time to see your crew put it all out there!

For Clarity: No classes Friday night, come to Lynnwood, 2031 196th ST SW B-101 Lynnwood Wa, 98036. It’s 3.4 Miles away, you can make it :). Regular classes all morning however. You’re OK AM Crew, no need to panic and send 1000 texts. Hugs!

Workouts:

Monday: Descending Kelly: 5 Rounds for Time of: 500m Run, 30 Wall Ball Shots 20-10/14-9, 30 Box Jumps 24/20, 400m/24/24, 300m/18/18, 200m/12/12, 100m/6/6

Tuesday: Every 3 minutes for 24 Minutes: 1 Power Clean 185/135, 5 Push Jerks 185/135, 5 Front Squats 185/135, 25′ Burpee Broad Jumps

Wednesday: Max Rounds in 7 Minutes: 12 Cal Row, 8 Power Snatch 95/65, this is spicy…

Thursday: Gymnastics! L-Sits, Handstand Work, Pistol Progression, Plank Variations

Friday: 25.1

Saturday: Strict Nicole, Maybe, depending on what Friday is.

For Some 🙂

Last week was kinda rough guys, you’re welcome! The Open is coming, and these workouts are tough tough, so we’ve gotta get serious here for a few weeks prior to get your body ready for the beatdowns, and then we can ride that high for the rest of the year!

Remember: we’re closed Monday, regular the rest of the week.

Workouts:

Monday: Closed
Tuesday: “Lynne” 5 Rounds for Reps of Bench Press at BW/.7 BW and Pull-ups
Wednesday: Turkish Get-up x1, Snatch Balance x1
Thursday: 3 Rounds for time of: 400m Run, 22 GHD Sit-ups, 11R/11L KB Front Rack Walking Lunges 53/36
Friday: Max Rounds in 15 Minutes of: 30 DB Snatches 50/35, 20 Box Jumps 24/20, 10 Low Ring Transitions
Saturday: Clean and Jerk Max 1

Remember guys! The Open is coming, a few weeks from now we’re gonna be clanging and banging Friday nights, the 27th is the first week. If you haven’t registered, why not? It’s cheap, it’s fun to get on the leaderboard, and it’ll help you take the thing a little bit more seriously that just another workout 🙂

SCHEDULE REMINDER: we will be closed Feb 16th to observe presidents day. I’m not exactly sure why this day is more special than another, but right on, I hope you guys are making a cool 3-4 day weekend out of it and enjoying yourselves thoroughly.

Workouts:

Monday: Deadlifts Max Max 3

Tuesday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alt. Pistols, 15 Pull-ups

Wednesday: Every 4 Minutes for 24 Minutes: 50 Double Unders, 40 KB Swings 35/26, 30′ Handstand Walk

Thursday: Press Max 1, Push Press Max 5, Jerk Max 10

Friday: 25 Jump To Supports on Rings, 20 Burpees, 15 Front Squats 135/95, 10 Thrusters 135/95, 5 Hang Squat Cleans 135/95, 10 Thrusters 135/95, 15 Front Squats 135/95, 20 Burpees, 25 Jump To Supports on Rings

Saturday: Buddy Buddy Power Cleans: 3 rounds of 5×5 at 75/55, 105/70, 135/85, 165/100, 195/115

Yooo! The CrossFit Open is upon us again! Go to this link to register: https://games.crossfit.com/open/registration we’re going to do the workouts Friday all day, and remember what that means?! GYMNASTICS DAYS on Thursdays. Now, all this starts FEB 26th. Which is weeks away! More updates to follow there for sure, but go ahead and get the ball rolling. SIGN UP.

Workouts:

Monday: Thruster Max 3

Tuesday: 5 Rounds for Time of: 5 Transition into Ring Dip Drills, 5 Power Cleans 185/135, 200m Run

Wednesday: CrossFit Machine Sprint-Triathlon: Rest as needed between the three versions. Yeah, you gotta do each version. Each is for Time 🙂 Men: 1) Row 300m, Ski 300m Bike 600m, 2) Bike 600m, Row 300m, Ski 300m, 3) Ski 300m, Bike 600m, Row 300m. Ladies: 1) Row 200m, Ski 200m Bike 400m, 2) Bike 400m, Row 200m, Ski 200m, 3) Ski 200m, Bike 400m, Row 200m

Thursday: Pull-up Work, -then- Max Rounds in 15 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 V-Ups, 24 Mountain Climbers

Friday: Bench Press Max 5

Saturday: Teams of 3: Max Reps in 20 Minutes: 300m Row causes the team to rotate, Max Parallette Push-ups, Max DB Box Step Overs 20″/16″ 50/35