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:
May's 101 course will begin on Monday, May 4th at 6:00 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 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

Monday, April 27, 2015


Take 10-15 minutes to build to a heavy Split Jerk

5 rounds:
5 Man-Makers (55/35#)
10 Wall Balls (20/14#)

Friday, April 24, 2015


For Time:
1000m Row 
30 Pull Ups
40 Burpees
50 Wall Ball (20/14#)
800m Run 

Thursday, April 23, 2015


Six sets of:
3 Shoulder Press
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

Five rounds for time:
10 Thrusters (75/55#)
10 Box Jumps (24/20")

Wednesday, April 22, 2015


For time:
15 Deadlift (185/135#) 
30 Hand-Release Push-Ups 
800m Run
10 Deadlift 
20 Hand-Release Push-Ups
400m Run 
5 Deadlift
10 Hand-Release Push-Ups 

200m Run 

Tuesday, April 21, 2015


Take 15 minutes to build to a heavy Power Clean

7 min AMRAP:
3 Clean and Jerk (135/95#)
3 Toes to Bar 
6 Clean and Jerk
6 Toes to Bar 
9 Clean and Jerk 
9 Toes to Bar 
.......and so on by 3's till time runs out.