Monday | New 7am Classes: Mondays and Fridays | Queen Anne Gyms

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm *NEW CLASS!!!!!! (New Classes Mondays and Fridays) CrossFit Essentials 6pm WOD Warm-up: Clean 1. Deadlift 5-5-5 2. Front Squat 5-5-5 3. AMRAP 5 minutes 20 Double Unders 10 Sit-ups _ Read: Endo Block and the Obesity...

Thursday | “Resolution Revolution 2012” WOD #1 Released!!!

  The first WOD for the “Resolution Revolution 2012” CrossFit event has OFFICIALLY been released.  What’s your thoughts? WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 7am WOD 1. 4 rounds of: 1 Hill sprint *rest as long as need between...

Tuesday | Give This WOD A Name, What Is It?

WOD Schedule 6am, 9:30am, *12pm, 5pm, 6pm *childcare CrossFit Essentials 7am WOD AMRAP 20 minutes 400m run 30 Box Jumps 30 Wallballs _ Read: How to Wake Up Totally...

Monday | CrossFit Puzzle and Movements

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm StoneWay Endurance 4pm WOD Strength Snatch Pull -(using 3RM); 90% x 3 x 3 Clean & Jerk – (using 1RM); 80% x 1 x 3 Metcon 1 rounds of: 1 minute of Air Squats 1 minute of Leg Raises (hands under...