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:
November's 101 course will begin on Monday, November 3rd. Classes are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our November 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.

Thursday, October 30, 2014

WOD



















Strength:
Front Squat
5 sets x 3 reps

Conditioning:
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20" (control at top)
155/135-lb. squat cleans, 10 reps

Extra Credit:
3 Rounds max L-sit

Wednesday, October 29, 2014

WOD


















Skill Work
Accumulate 2 minutes in the lock-out position of a ring dip.

WOD:
EMOM 20 Min
EVERY MINUTE perform
10 Thrusters 95/65#
20 Double Unders (30 singles)

Start with the 10 and 20 rep scheme and see how far you get….then cut it back to whatever takes you 45-50 seconds to complete. You should have 10-15 seconds of rest each round.DON’T SANDBAG!

Tuesday, October 28, 2014

WOD

BARBELLS FOR BOOBS FUNDRAISER 






















































Part 1:
AMRAP 10 minutes
5 Strict HSPU (do Dumbbell shoulder press x 5 at moderate weight)
5 Strict Pull-ups (use a band if needed, no kipping!)

Rest 5 minutes then. . .

Part 2:
2k row for time
This should be an all out effort

Monday, October 27, 2014

WOD















Happy Birthday Lydia!

Strength:
Power Clean
5 sets x 2 reps

The 2 reps should be touch and go. Add weight each round, ending with approximately 85% of a 1 rep max.

Conditioning:
"Nancy on Water"
5 Rounds for Time:
Row 500m
15 Overhead Squats 95/65#

Saturday, October 25, 2014

GROUP WOD

GROUP WOD BEGINS AT 9:00 WITH SKILL DAY IMMEDIATELY FOLLOWING WITH MASON 

Friday, October 24, 2014

WOD

Strength:
10 minutes to establish 1 rep max Split Jerk or Push Jerk (use a rack)

Conditioning:
10 Rounds for TIme
5 Thrusters 135/95#
1 Rope Climb (Do 5 pull-ups each round if no rope climb)


Tomorrow's group WOD will also consist of a skill day immediately following the workout!