Holiday Hours
We will be open Christmas Eve only for a morning group WOD at 9:00 a.m. We are closed Christmas Day. ***UPDATE*** We are open New Years Eve only for the morning from 8:30-11:30 a.m. We are closed New Years Day.

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:
January's 101 course will begin on Monday, January 5th. 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.

Monday, December 22, 2014

WOD

Happy Birthday Lee!

For Time:
60 Wall Balls 20/14#
30 Handstand Push Ups (do strict DB presses instead)
15 Deadlifts 275/185#

Rest 10 Min

For Time:
21 Chest to Bar Pull Ups
21 Kettlebell Swings 70#/24kg
21 Squats with the Kettlebell 70#/24kg
15 Chest to Bar Pull Ups
15 Kettlebell Swings 70#/24kg
15 Squats with the Kettlebell 70#/24kg
9 Chest to Bar Pull Ups
9 Kettlebell Swings 70#/24kg
9 Squats with the Kettlebell 70#/24kg

Saturday, December 20, 2014

GROUP WOD

Happy Birthday Keri!
Group WOD starts at 9:00 a.m.

Skill session with Mason immediately following

Friday, December 19, 2014

WOD




















Congrats to Shawn and Leeza! Redden Philip Klock born Tuesday, November 16th at 8lbs 10oz and 21.5" long

Mason is teaching a skill session immediately following tomorrow's group WOD!

Strength:
Take 10 minutes to establish a 2 rep max Jerk (split or push from a rack)
2

Conditioning:
Complete as many rounds as possible in 20 minutes of:
95/65-lb. squat cleans, 10 reps
10 dips

Thursday, December 18, 2014

WOD

























Leeza getting her WOD in last Friday. . . 4 days past her due date. . . What's your excuse?

Part 1:
Not for time:
50 Back Extensions
50 weighted good mornings 45/35#

WOD:
For Time:
12 Deadlift HEAVY BUT PERFECT
12 Bar Muscle Up
9 Deadlift HEAVY BUT PERFECT
9 Bar Muscle Up
6 Deadlift HEAVY BUT PERFECT
6 Bar Muscle Up

If no bar muscle-up, use a band. If still no bar muscle-up. Do pull-ups only at 1:1

Extra Credit:
Spend 10 minutes working on mobility

Wednesday, December 17, 2014

WOD




















Congratulations to Jake and Amanda! Baby Hanne came home from the hospital on Sunday!! 

No early morning 6:30-8:30 class today. All other classes remain the same.

Strength:
EMOM 5
2 Hang Squat Cleans
*Goal is to go up in weight every set

Conditioning:
2011 Open Workout 11.1
AMRAP 10 Min
30 Double Unders
15 Power Snatch 75/55#

If you are bad a DU lower the reps to 20.  If you are REALLY bad at DU, lower the reps to 10 and allow yourself to count the attempts.

Extra Credit
Tabata sit-ups
Tabata hollow-rocks

Tuesday, December 16, 2014

WOD

Happy Birthday Sarah D!

Skill:
Spend an extra 10 minutes on mobility

WOD:
2011 Open Workout 11.4
AMRAP 10 Min
60 Bar Facing Burpees
30 Overhead Squats 125/85#
10 Muscle Ups (do 10 burpee pull-ups if no muscle-ups)

If 60 bar facing burpees will take you a long time, scale to 50 or even 40 and KEEP MOVING.  Choose a weight on the overhead squat that will allow you to finish these reps in 1-2 sets, but a difficult 1-2 sets….like you would prefer 3.

Extra Credit
100  push-ups for time