Saturdays Team WOD is at 8:00 am instead of 9:00 because of the parade.

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:
Classes for September are held Monday, Wednesday, and Friday beginning September 8th at 6:00 p.m. 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 as space is limited to five people per session. Payment must be received in advance in order to reserve your spot.

Wednesday, August 20, 2014


For Time:
3 rounds for time:
10 Clean and Jerks at bodyweight (3/4 bodyweight for women)
Run 400m with 45/35# plate

Tuesday, August 19, 2014


Skill work:
Handstand Holds/Push-ups for 10 minutes

Complete as many rounds as possible in 15 minutes of:
50/35-lb. dumbbell thrusters, 10 reps (can use kb)
50 double-unders

Monday, August 18, 2014


Tabata for max reps:
Power Cleans 155/105
Row for calories
Shoulder to Overhead 155/105 (no rack)


Friday, August 15, 2014


Back Squat
6 sets x 6 reps at 70%

For time:
Row 1000m
50 thrusters 45# (same for women)
30 pull-ups

Thursday, August 14, 2014


3 Rounds
10 Power Snatch (moderate weight)
20 Pistols (alternating, 10 each leg or 50 air squats)
30 Double Unders