Labor Day “Open Gym”

  Register HERE for class Monday “Labor Day Open Gym” 9am to 11am 1. Warm-up: 3 sets 10 to 15 Burpees 200m run 10 to 15 Pull-ups 2. 400m run 21-15-9 Thrusters, 95/65 Push Press, 95/65 KB Swings, 53/35 400m run _ Watch:...

Tuesday | Split Jerk Technique

Register HERE for class WOD 1. Take 20 minutes to build to a heavy Jerk 2. 3 rounds 800m run rest 2 minutes between rounds ____ “Body Burner” 1. “Terrible Tabata” 30 seconds ON, 10 seconds OFF Burpees Plank Hold Jumping Squats Handstand Hold  __...

Monday | Wendler 5-3-1 Cycle Begins | Queen Anne Gyms

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm WOD 1. Back Squat 5 x 65% 5 x 75% 5 x 85% + (use 90% of 1RM for weight to calculate from) 2. AMRAP 12 minutes 5 Wall Climbs 10 Chest to Bar Pull-ups 20 Walking Lunges _ New Strength Cycle: Wendler 5...

Friday | Hill of Queen Anne | Jason Khalipa

WOD Schedule 6am, 7am, 9:30am, 12pm, 5pm, 6pm WOD 1. Deadlift 1-1-1-1 You will have a 25 minutes to complete your strength along one more strength if you missed one this week 2. 4 rounds of: 1 Hill run 30 Box Jumps _ Message to our members: We are starting a brand new...