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:
April's 101 course will begin on Monday, April 13th at 9:00 a.m.. Classes are held Monday, Wednesday, and Friday and last 2 weeks. We typically only do 2 morning 101 sessions a year so if you need mornings, this is your class. 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.

Tuesday, March 31, 2015

WOD

Strength
Four sets:
8 Bulgarian Split Squats
Rest 60 seconds
8 Single-Arm Trap 3 Raise (Perfect Form!)  
Rest 60 seconds

Conditioning
Three sets for times:
500m Row 
30 Wall Balls (20/14#)
Rest 2 minutes between rounds 

Monday, March 30, 2015

WOD

Conditioning
"Bradley" 
Ten rounds for time:
100m Sprint
10 Pull-Ups
100m Sprint 
10 Burpees
Rest 30 seconds 

Saturday, March 28, 2015

CrossFit Open Workout 15.5


















This is the final CrossFit Open Workout. 
Hope everyone can make it! 
Skill starts at 8:30 followed by the workout at 9am. 

Friday, March 27, 2015

WOD

CrossFit Games Champs 2033


























Conditioning
Five rounds for time:
10 Toes to Bar
10 Dumbbell Snatch (Heavy)
10 Box Jumps (24/20") 

Post time and dumbbell weight.

Thursday, March 26, 2015

WOD

Strength
Four sets:
5 Deadlift 
Rest 3 minutes between sets

Conditioning 
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/35 lb. barbell)
30 Pull-Ups

Wednesday, March 25, 2015

WOD

Basketball Team Conditioning















Conditioning 
15min AMRAP of:
10 Push-Ups with Hand Release
15 Wall Ball Shots (20/14#)
20 Kettlebell Swings (24/16 kg)