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:
June's 101 course will begin on Monday, June 1st at 5:00 p.m. 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. There are currently only 2 spots remaining for May

Tuesday, May 26, 2015

WOD

Strength
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes 

Conditioning
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat (155/105#)
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets

Monday, May 25, 2015

Gym Closed

Thank you to all who have served in this great country!

Image result for memorial day 2015

Sunday, May 24, 2015

REST DAY

Go do something active outside the gym

Remember we are closed tomorrow for Memorial Day! 

Saturday, May 23, 2015

GROUP WOD

"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups 
300 Air Squats 
Run 1 Mile

If you have a weight vest, wear it. 

Friday, May 22, 2015

WOD

Conditioning 
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball 20/14#
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Thursday, May 21, 2015

WOD

Strength
Five sets of:
5 Dumbbell Bench Press
rest 2 minutes 

Conditioning
Four rounds for time:
10 Push-Ups 
20 Toes to Bar 
30 Double Unders

Wednesday, May 20, 2015

WOD

Strength 
Four sets of:
6 Deadlifts 
rest 2 minutes 

Conditioning 
Five rounds for time:
5 Hang Squat Clean 155/105#
200m Run