Saturday February 11

Come support Armenta, Brandon, and Allison at the final Punishment League workout. Thank you Cascade CrossFit for hosting!!!!

Thursday 020917

Back squat 3-3-3-3 at same weight Strict press 5-5-5 at same weight Then 4 rounds 50 du’s 15 Push ups 10 Power snatches


Five 3-minute rounds of:10 front squats 125/185 10 box jumps 23/30 Row for max calories Rest 3 minutes between rounds.

Tuesday 020717

Power clean-hang squat clean 1-1-1  at same weight Then Jerk balance 3-3-3 Then 21-15-9 KB swings HSPU

Gym is closed 2/6/17

There is no power at the gym so we will be closed for the remainder of the day.

Gym closure 

Gym will be closed for all morning classes, 2/6/17.  Stay tuned for noon and evening classes.

Stay tuned for weather related cancelled classes

Please remember we follow the lake Washington school district for closures and delays.  If they have a late start we cancel 5:30 and 6:30 am.  If the cancel school, we cancel the morning and will provide updates for the noon and evening classes.  Please check the school districts website and we will try to update […]

12 x 3

Partner wod today. Three 12 minute AMRAP’s with three movements. But wait for it… one works while the other holds a wall sit or a plank. Reps don’t  count if your partner rests on the wall sit or plank. I wanted there to be a fire under the partner working. It’s harder to rest when […]

Partner Extravaganza 

Busy morning with a fun WOD!  4 rounds with Partner (share reps)  2 down+backs kb push bear crawl (18/25) 40 Slam balls alternate reps  40 Ab mat situps alternate reps 40 Box jumps alternate reps 2 down+backs Overhead lunges w/ kb And a rocking Oly class today!! 

Friday 020317

You guys made this one look so fun I had to hit it with the last class of day. Seeing how your body performs with gymnastics and weightlifting while breathing heavy is a great way to build overall sureness in those movements. You HAVE to focus when your tired, it’s a must for safety and […]