Schedule Update:
There will be no 6:30-8:30 a.m. this Wednesday, 7/30. All other times remain the same.

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:
Classes for August are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our August 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, July 28, 2014

WOD

Strength:
15 minutes to establish 1 rep max Clean (power or squat, squat preferred)

Conditioning:
For Time:
21 Thrusters 95/65
400M Run
21 Pull-Ups
21 OH Squats 95/65
21 Pull-Ups
400M Run
21 Thrusters 95/65

Saturday, July 26, 2014

Friday, July 25, 2014

WOD

Strength:
15 minutes to establish 3 rep max Jerk (use a rack)

Conditioning:
“Fran”
21-15-9
Thruster 95/65
Pull Up

Thursday, July 24, 2014

WOD

WOD:
10 Min. AMRAP Of:
20 Back Squats (185/125#) (use a rack)
5 Muscle Ups (5 burpee pull-ups)

At the 20 Min Mark…

21-15-9
Power Clean 135/95#
Burpee Over The Bar (Lateral)

Wednesday, July 23, 2014

WOD

Strength:
15 minutes to establish 3 rep max Shoulder/Strict Press (use a rack)

Conditioning:
5 Rounds of:
10 Deadlifts 225/155#
20 Wall Balls 20/14#

Tuesday, July 22, 2014

WOD

WOD:
For time:
95/65-lb. thrusters, 30 reps
20 GHD sit-ups (20 toes-to-bar)
400-meter run
115/85-lb. thrusters, 20 reps
30 GHD sit-ups (30 toes-to-bar)
400-meter run
135/95-lb. thrusters, 10 reps
40 GHD sit-ups (40 toes-to-bar)
400-meter run

If you haven't been doing at least 20 GHD sit-ups during your warm-up, then do toes-to-bar instead of GHD's.