Warm-Up 3 Sets: 20 Jumping Jacks10 Passthrough Lunges10 Shoulder Taps Strength/Skill Every Two Minutes For for 10 Minutes (5 Sets): Hang Snatch or Hang Power Snatch x 3 Reps WOD 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Rest 2 Minutes 4 Minute AMRAP: 7 Pull-Ups7 Burpees15 Air Squats Score = Total Reps __________________________________________________________ Sweat...Read More

Warm-Up 2 Sets: 20 Mountain ClimbersEmpty Barbell Row x 6 RepsEmpty Barbell Strict Shoulder Press x 6 Reps10 Pineapple Pickers Strength/Skill Complete 3 Sets: Barbell Row x 6 RepsSeated Dumbbell Press x 6 Reps WOD Complete 8, 1 Minute AMRAPs: 10 Kettle Bell Swings 53/3510 Reverse KB Goblet Lunges 53/35 Rest 1 Minute Between Sets,...Read More

Warm up 3 Sets: 10 Pineapple Pickers10 Slow Air Squats:20 Plank Hold Strength/Skill Every 2 Minutes For 12 Minutes (6 Sets): Back Squat x 5 Reps @60-65% WOD Every 2 Minutes For 12 Minutes (6 Sets): 5 Deadlifts 275/19010 Burpees ____________________________________________________________________________ Sweat Class Warm up 3 Sets: :30 jog5 power jumps10 banded side steps WOD...Read More

Warm up 3 Sets: 20 Single Unders3 Inchworms:15 Tuck Hold Strength/Skill Push Jerk – From the Ground 3-3-3-3-3 WOD Complete 3, 3 Minute AMRAPs: 10 Push-Ups20 Double-Unders20 Sit-Ups Rest 1 Minute Between Each EffortRead More

Warm-up 3 Sets: :20 Plank10 Pineapple Pickers5 Calorie Row Strength/Skill Complete 5 Sets: 2 Power Cleans + 2 Front Squats WOD Complete the Following For Max Calories: Row 1 MinuteRest 1 MinuteRow 2 MinutesRest 2 MinutesRow 3 MinutesRest 3 MinutesRow 4 Minutes _____________________________________________________________________________ Sweat Class Warm up 3 Sets::60 jog or jacks:15 plank:15 inchworms:30 Air...Read More

Warm-up 3 Sets: :20 Plank10 Pineapple Pickers10 Calorie Row WOD 7 Minute AMRAP: 20 Sit-Ups20 KBS 53/3520 Calorie Row Rest 3 Minutes 7 Minute AMRAP: 20 Sit-Ups20 KBS 53/3520 Calorie RowRead More

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...Read 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...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...Read More