Aloha Visitors From Outer Edge! Tues, Aug 30
A huge welcome to Steve and Sherri from Outer Edge CrossFit in Mill Creek, WA. We look forward to having you around this week!
Shoulder Press 5-5-5+
WOD: For Time:
200m sprint21 DB push press (each arm)
21 GHD sit ups
21 burpees200m sprint15 Db push press
15 burpees
15 GHD sit ups200m sprint9 DB push press
9 burpees
9 GHD sit ups200m sprint
When Sheila Gives You Lilikoi… Mon Aug 29
Make Shrimp and Grapefruit Salad with the best Lilikoi Dressing yet!
Thanks to Sheila there is an abundance of lilikoi around lately!! With all the lilikoi she brings in I keep trying to come up with a better lilikoi salad dressing. I think I did it! Recipe following WOD. Please arrive ON TIME for classes! Important mobility work and hollow-rock body position drills await you before we prep for the WOD!
2 Tablespoons lilikoi juice (strained)
2 Tablespoons grape seed oil
1 Tablespoon coconut vinegar
1/4 tsp coconut nectar 1 head of lettuce
1 avocado (cubed)
1 grapefruit sectioned and cut 1/4 red onion, sliced.
10 peeled and sauteed shrimp
pepper to taste
Toss with about two tablespoons of the dressing.
Thanks to Sheila there is an abundance of lilikoi around lately!! With all the lilikoi she brings in I keep trying to come up with a better lilikoi salad dressing. I think I did it! Recipe following WOD. Please arrive ON TIME for classes! Important mobility work and hollow-rock body position drills await you before we prep for the WOD!
WOD: 5 rounds for time:
15 Deadlifts
15 toes to bar
2 Tablespoons lilikoi juice (strained)
2 Tablespoons grape seed oil
1 Tablespoon coconut vinegar
1/4 tsp coconut nectar 1 head of lettuce
1 avocado (cubed)
1 grapefruit sectioned and cut 1/4 red onion, sliced.
10 peeled and sauteed shrimp
pepper to taste
Toss with about two tablespoons of the dressing.
Evening Basics Start Next Week! Sat, 8/27
We will be running another Basics series next week on Monday, Tuesday and Thursday at 5 PM. Please register online or contact us via this website to reserve your spot!
New Saturday class times start September 10th at 7:30 and 8:30 AM.
Wendler Strength Session: Make up
While the coaches are helping orient the newcomers pick the one you missed this week or are delinquent in (squat, bench, deadlift or press)
WOD: For Time:
1 mile run (scalable to 800m or 400m)
Then: 3 rounds of:
20 pull ups
15 KB swings
10 box jumps
Followed by another 1 mile run (800m or 400)