Schedule Update:
Wednesday, September 17th's 6:30-8:30 a.m. class is cancelled. 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:
Due to an increase in demand, we will run 2 separate classes for the September 101 course. The first group of classes begin September 8th at 6:00 p.m. This class is sold out. The second group of classes will begin on September 22nd, also at 6:00 p.m.. There are two spots remaining for the classes that begin on the 22nd. Classes are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our September 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.

Tuesday, September 16, 2014

WOD

Skill work:
Spend 10 minutes working on handstand holds or muscle-ups

WOD:
2 Rounds
20 Power Clean and Jerks 135/95#
20 Box Jumps 24/20"
20 Wall Balls 20/14#
20 Hang Power Snatch 95/65#
20 Box Jumps 24/20#
20 Wall Ball 20/14"

1 bar, change own weights

Monday, September 15, 2014

WOD

Strength:
3 Squat Clean + 1 Jerk at 70%
3 Squat Clean + 1 Jerk at 75%
3 Squat Cleans + 1 Jerk at 80%

Conditioning:
5 Rounds for time
Run 400 meters
20 pistols alternating, 10 each leg (scale to 40 air squats)

Sunday, September 14, 2014

REST DAY

HAPPY BIRTHDAY ERIC C. AND KARA!

SEE YOU ON MONDAY

Saturday, September 13, 2014

Friday, September 12, 2014

WOD

Start at 0:00

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict HSPU
1 Legless Rope Climb between each round of HSPU

At 20:00

3 Rounds
5 Muscle Ups (burpee pull-ups)
10 Squat Cleans 135/95#
15 Box Jumps 24/20"

Thursday, September 11, 2014

WOD


















Part 1:
For Time
150 Double Unders (2:1 singles)
50 Toes to Bar
120 Double Unders
40 Toes to Bar
90 Double Unders
30 Toes to Bar
60 Double Unders
20 Toes to Bar
30 Double Unders
10 Toes to Bar

Rest 10 Min
Part 2:

For Time
50 Power Snatch (Pick Weight)

Wednesday, September 10, 2014

WOD

At 0:00
12 Min AMRAP
12 Box Jumps 24/20" (control at top)
9 Hang Power Cleans 135/95#
6 Chest to Bar Pull Ups

At 20:00

21 Pistols (total, alternating…not each leg, scale to 50 air squats)
15 Clean and Jerks 135/95#
9 Muscle Ups (burpee pull-ups)