Saturday Surprise! Dec 11
We Love You Allen!! Fri, Dec 10
Allen, our visiting coach from Imperial CrossFit in Kent, WA., has been a driving force in our box this week. Allen has helped us coach both group and basics classes. And Thursday he jumped in with the 9:00 AM crowd for his favorite WOD, Chief. It’s been wonderful having you Allen!
We have been talking about doing the Filthy Fifty all week!! So how ironic is it that it would be on the main site for Friday! Guess that means we really need to do it!!
The Filthy Fifty!! For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Scaling option: The Dirty Thirty!
Lots more fun to come! Thurs, Dec 9
It’s been a busy week with more trainees in basics classes. Wednesday two brothers, Malcolm and Kawika, began the series. We’re expecting big things from these boys!
It’s been wonderful having Allen here from the Seattle area! We are truly grateful for the help he is giving us!! Allen will be here through Monday morning. He just can’t understand when we are all complaining about the cold. He says “This isn’t cold!”
WOD: “Chief”
3 minute AMRAP of:
3 power cleans (135/85)
6 push ups
9 squats
Rest 1 minute and repeat for a total of 5 cycles