BLUE SATURDAY:
Wear your Seahawk gear for this Saturday's group WOD!!!
GO HAWKS!

Schedule Updates:
The early morning 6:30-8:30 a.m. class on February 4th is moved to Tuesday February 3rd. Tuesday morning hours will be 6:30-10:30 a.m. Wednesday morning hours will be 8:30-10:30 a.m. All other hours remain the same.

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:
February's 101 course will begin on Monday, February 2nd. Classes are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our 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.

Friday, January 30, 2015

WOD

HAPPY BIRTHDAY JEN and LORI!
Strength:
7 Sets of:
1 Clean & Jerk (Build to a heavy single)

Conditioning:
5 min AMRAP of:
5 Ground to Overhead (135/95 lbs)
10 Pull-Ups

Rest exactly five minutes, and then…

5 min AMRAP of:
10 Burpees
10 Wall Ball (20/14 lbs)

Thursday, January 29, 2015

WOD

HAPPY BIRTHDAY JOSH BROWN! 
Conditioning:
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65 lbs)

Wednesday, January 28, 2015

WOD

















Congrats to Rachel and Jeff!!! Dorian made it safely by c-section at 8pm Sunday. 8 lbs & 19.2 in. Everyone is doing great.

Strength:
Four sets of:
10 Ring Rows 
(get as horizontal as possible)
Rest 90 seconds
8 Good Mornings (Weighted but with perfect form)
Rest 90 seconds

Conditioning:
3 Rounds for time:
15 Burpees
30 Kettlebell Swings (24/16kg)

Tuesday, January 27, 2015

WOD

Strength:
Five sets of:
3 Back Squat
(as heavy as possible)
Rest 20 seconds
10 Handstand Push-Ups OR
4 Wall Climbs
Rest 3 Minutes

Conditioning:
For Time:
2000m Row 

Monday, January 26, 2015

WOD

Strength:
Five sets of:
5 Push Press
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes

Conditioning:
10 min AMRAP of:
5 Renegade Rows
10 Chest-to-Bar Pull-Ups 

100 Meter Run

Saturday, January 24, 2015

GROUP WOD

Group WOD starts at 9AM!
HAPPY BIRTHDAY AMANDA SMITH!
Leeza's back. . .  Are you?