Saturdays Team WOD is at 8:00 am instead of 9:00 because of the parade.

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 September are held Monday, Wednesday, and Friday beginning September 8th at 6:00 p.m. 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.

Wednesday, August 20, 2014

WOD

WOD:
For Time:
3 rounds for time:
10 Clean and Jerks at bodyweight (3/4 bodyweight for women)
Run 400m with 45/35# plate

Tuesday, August 19, 2014

WOD

Skill work:
Handstand Holds/Push-ups for 10 minutes

WOD:
Complete as many rounds as possible in 15 minutes of:
50/35-lb. dumbbell thrusters, 10 reps (can use kb)
50 double-unders

Monday, August 18, 2014

WOD

Tabata for max reps:
Power Cleans 155/105
Row for calories
Shoulder to Overhead 155/105 (no rack)

Burpees

Friday, August 15, 2014

WOD

Strength:
Back Squat
6 sets x 6 reps at 70%

Conditioning:
"Jackie"
For time:
Row 1000m
50 thrusters 45# (same for women)
30 pull-ups

Thursday, August 14, 2014

WOD

3 Rounds
10 Power Snatch (moderate weight)
20 Pistols (alternating, 10 each leg or 50 air squats)
30 Double Unders