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:
March's 101 course will begin on Monday, March 9th. Classes are held Monday, Wednesday, and Friday at 6:00PM 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.

Monday, March 02, 2015

WOD

Do you WOD on vacation? These folks do! Way to represent CF Monroe while in Vegas!

























Strength:
Take 12-15 minutes to build to todays 5RM Back Squat.

Conditioning:
For Time:
1000 Meter Row
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

Sunday, March 01, 2015

Friday, February 27, 2015

WOD

Mobility:
Spend 15 minutes on mobility.

Conditioning:
"Helen" 3 RFT
Run 400m
21 Kb swings
12 pull-ups

Do not complete any extra work, rest and prepare yourself to do the CrossFit Games Open Workout 15.1 tomorrow. 
It's a Family Thing!



Thursday, February 26, 2015

WOD

Conditioning:
5 rounds for time:
250m Row or 200m Run 
50 Double Unders

15 Toes to Bar

Wednesday, February 25, 2015

WOD

Strength:
Five sets of:
3 Shoulder Press
Rest 90 seconds 
2 Weighted Pull-Ups
Rest 90 seconds 

Conditioning:
For Time:
21-15-9
Shoulder to Overhead (no rack) (115/75#) 

Pull-Ups

Tuesday, February 24, 2015

WOD

Strength:
Three sets of:
20 DB Walking Lunges
Rest 60 seconds
30-45 second Side Plank Hold (each side) 
Rest 60 seconds 

Conditioning:
For Time:
400m Run
30 Front Squats (no rack) (135/95#)
30 Burpees 

400m Run