Warm-Up 2 Sets: 5 Calorie Row10 Pineapple Pickers5 Dynamic Scorpion3 Stationary Inchworms Strength/Skill 5 Sets: High Hang Power Snatch + Hang Power Snatch + Power Snatch(Weight by Feel) WOD EMOM Every 4 Minutes for 16 Minutes (4 Sets): 10 Calorie Row (online sub with 100 meter run)10 Alternating DB Snatch 50/3520 Air Squats ____________________________________________________________ Sweat Warm up 3 Sets:1/2 Manmaker preview, no DB’s(Plank, push-up, row, deadlift)10 Banded side-steps10 Sit-ups WOD15 min. AMRAP Every 3 min. 3 burpees 1/2 Manmaker with DBs20 Skiers10 air squatsRead more

In Person & Online Warm-Up 3 Sets: 20 Jumping Jacks3 Inchworms20 Mountain Climbers Strength/Skill EMOM for 8 Minutes 5 Push Press (from the ground) WOD 3 Minute AMRAP: 5 Pull-Ups5 Burpees Rest 2 Minutes 3 Minute AMRAP: 5 Pull-Ups5 Burpees Score = total reps Join one of our online classes for instruction and equipment modificationsRead more

In-Person CrossFit Class (Scroll down for online and sweat classes) Warm-Up Complete 3 Sets: 10 Mountain Climbers10 Slow Air Squats5 Dynamic Scorpions WOD Complete 6 Sets, Not For Time: Front Squat (from the ground) x 8 RepsHollow or Tuck Hold x Accumulate :30 SecondsBanded Pull-aparts x 20 RepsGrasshoppers or Mountain Climbers x 20 RepsBottoms-up KB Press x 5 Reps Each Arm ___________________________________________________________________________ Online CrossFit Class Warm-Up Complete 3 Sets: 10 Mountain Climbers10 Slow Air Squats5 Dynamic Scorpions WOD Complete 6 Sets, Not For Time: Front Squat (from the ground) x 8 RepsHollow or Tuck Hold x Accumulate :30 SecondsBanded Pull-aparts x 20 Reps Or DB rows x 10 RepsGrasshoppers or Mountain Climbers x 20 RepsBottoms-up KB Press x 5 Reps Each Arm Or Single Arm Strict Press x 5 ______________________________________________________________________________ Sweat Class Warm-up 2x10 mountain climbers10 pineapple pickers10 lunges WODRepeat the workout 2 times through: 4min. AMRAP10 deadlifts20 plank tap-outs...Read more

Reminder: Beginning This Week masks will be required during workouts in Washington State In-person (scroll below for online workout) Warm-Up Row 250 Meters, Then… 3 Sets: 3 Inchworms10 Reverse Lunges:30 Plank Strength/Skill 5 Sets: Deadlift x 7 RepsBox Jump x 4 Reps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness) WOD 18 Minute EMOM (6 Sets): Single Arm DB Push Press x 5 Reps each arm 50/35Sit-Ups x 10 RepsAlternating Pistols or Reverse Lunges x 10 Reps ____________________________________________________________________ Online Warm-Up Run 200 Meters or 20 Jumping Jacks, Then… 3 Sets: 3 Inchworms10 Reverse Lunges:30 Plank Strength/Skill 5 Sets: Deadlift x 7 RepsBox Jump x 4 Reps or Power Jumps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness) WOD 18 Minute EMOM (6 Sets): Single Arm DB Push Press x 5 Reps each...Read more

Reminder: Beginning Monday masks will be required during workouts in Washington State In-person (scroll below for online and sweat workouts) Warm-Up Row 250 Meters, Then… 2 Sets: 10 Pineapple Pickers5 Dynamic Scorpion3 Stationary Inchworms Strength/Skill 3 Sets: High Hang Power Clean + Hang Power Clean + Power Clean(Weight by Feel) Then, 5 Sets: Supine Barbell Row x 6 RepsDefecit Push-Ups or Push-Ups x 5-10 Reps WOD Every 3 Minutes for 15 Minutes (5 Sets): Row 250 Meters ______________________________________________________________________________ Online Warm-Up Row 250 Meters, Then… 2 Sets: 10 Pineapple Pickers5 Dynamic Scorpion3 Stationary Inchworms Strength/Skill 3 Sets: High Hang Power Clean + Hang Power Clean + Power Clean-If you don’t have a barbell, perform with any weighted object, and perform 10 Sit-Ups and 15 Air Squats between each set. Then, 5 Sets: Supine Barbell Row x 6 RepsDeficit Push-Ups or Push-Ups x 5-10 Reps WOD Every 3 Minutes for 15 Minutes...Read more