Weekly ANNOUNCEMENTS

Reminder: Bring your jump ropes EVERYDAY 

Recommended Rope: Ropes as RX

Vote: Best in Western Washington, CrossFit Gym. Currently 9th!

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm

CrossFit Essentials, #1

6pm

WOD

1.

Back Squat

5 @ 65% using 1RM

3 @ 75%

2 @ 85%

1 @ 95%

1 @ 105%

1 @ 110% (optional)

2.

5 rounds

10 Double Unders

10 Burpees

10 V-ups

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