LABOR DAY WEEKEND SCHEDULE:
We will be open Saturday for the 9:00 a.m. Group WOD. We are closed Monday for Labor 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:
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. The second group of classes will begin on September 22nd. Each group of 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 02, 2014

WOD

Part 1:
20 Double Unders
1 Snatch (squat preferred, increase weight by 5-10lbs each round until you fail in the minute)

Rest 5 minutes then. . .

Part 2:
 For Time
“Air Force”
At the top of each minute (including the first minute) 4 Burpees
20 Thrusters 95/65#
20 Sumo Deadlift High Pull 95/65#
20 Push Jerks 95/65#
20 Overhead Squats 95/65#
20 Front Squats 95/65#

Monday, September 01, 2014

GYM CLOSED

CLOSED FOR LABOR DAY

AT HOME WOD:
Meet up with friends from the gym and Run 5k for time at Lake Tye (2
laps around Lake Tye.  Be sure you are wearing your CrossFit Monroe
gear!) If you need to scale, do 1 lap.

Sunday, August 31, 2014

REST DAY

GREAT TURN-OUT AT THE TEAM WOD YESTERDAY




















REST DAY
REMEMBER, WE ARE CLOSED FOR LABOR DAY TOMORROW.  THERE WILL BE AN AT HOME WOD

Saturday, August 30, 2014

Friday, August 29, 2014

WOD

Strength:
Front Squat
5 sets x 5 reps

10 Min EMOM
4 Burpee
6 Box Jumps 24/20
8 Wall Balls
Immediately into:
5 Min EMOM
5 Burpees
7 Box Jumps 24/20
9 Wall Balls

If you had to decrease the numbers in the first part of the WOD, you
need to still increase the reps by 1 for the last 5 minutes. Push
yourself!

Thursday, August 28, 2014

WOD

Work on free standing handstand holds for 10 minutes

Conditioning:
5 Rounds for Time
5 Overhead Squats 135/95
10 Toes to Bar
15 Dumbbell Hang Squat Cleans 40/25
20 Double Unders

Wednesday, August 27, 2014

WOD

Welcome back Emilee!

With a running clock
Start at 0:00
21 Clean and Jerk
15 Thruster
9 Squat Snatch

Pick weight, but use the same weight for all movements. Rest until...

At 20:00
Helen
3 Rounds
Run 400 M
21 KB Swings 24/16kg
12 Pull Ups