05-25-2019

8am BFit
9am to 12pm Murph
10am BBQ/Potluck

CLOSED 5/27 MONDAY


Metcon:
Can be done as a partner WOD as well..

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Annie Malone
05-24-2019

May 25th we will have our Memorial Day Workout and BBQ at the gym! Sign up for your side dish, Gym will provide hamburgers and Hot Dogs! BFit at 8am and Murph at 9am till 12pm! BBQ starts at 10am!

June Pounds for charity Health and weight loss Challenge Ask Chelan or Rena for details $35 to sign up
Looking for at least 20 athletes… Are you ready for Summer? Need to get your food under control?

Strength/SKill:
Push-Press Deload week 4
5 x40%
5 x50%
5 x60%

Partner Metcon:
In teams of 2, AMRAP 20:
7 Kettlebell Swings (70, 53)
7 Burpees
7 Wall Balls (20/14)
Alternate athletes each round.
Int: KB 53/35 Ball 14/10
Sc: KB 35/25, Ball 10/6

Annie Malone
05-23-2019

May 25th we will have our Memorial Day Workout and BBQ at the gym! Sign up for your side dish, Gym will provide hamburgers and Hot Dogs! BFit at 8am and Murph at 9am till 12pm! BBQ starts at 10am!

June Pounds for charity Health and weight loss Challenge Ask Chelan or Rena for details $35 to sign up
Looking for at least 20 athletes… Are you ready for Summer? Need to get your food under control?

ROM WOD AFTER YOUR WORKOUT!

Metcon:
Every 1 min for 10 mins, alternating between:
5 Toes-to-bars
Handstand Walk, 5 m

Annie Malone
05-22-2019 "Hero Jenny"

May 25th we will have our Memorial Day Workout and BBQ at the gym! Sign up for your side dish, Gym will provide hamburgers and Hot Dogs! BFit at 8am and Murph at 9am till 12pm! BBQ starts at 10am!

June Pounds for charity Health and weight loss Challenge Ask Chelan or Rena for details $35 to sign up
Looking for at least 20 athletes… Are you ready for Summer? Need to get your food under control?

Strength/Skill:
Wendler Week 4 Deload
Push Press
5 x40%
5 x50%
5 x60%

Metcon:
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Annie Malone
05-21-2019 "Linda"

Olympic lifting tonight from 6:30pm-7:30pm

May 25th we will have our Memorial Day Workout and BBQ at the gym! Sign up for your side dish, Gym will provide hamburgers and Hot Dogs! BFit at 8am and Murph at 9am till 12pm! BBQ starts at 10am!

June Pounds for charity Health and weight loss Challenge Ask Chelan or Rena for details $35 to sign up
Looking for at least 20 athletes… Are you ready for Summer? Need to get your food under control?

Metcon:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Set up three bars and storm through for time.

Annie Malone
05-20-2019 "Open WOD 11.1/14.1"

May 25th we will have our Memorial Day Workout and BBQ at the gym! Sign up for your side dish, Gym will provide hamburgers and Hot Dogs! BFit at 8am and Murph at 9am till 12pm! BBQ starts at 10am!

June Pounds for charity Health and weight loss Challenge Ask Chelan or Rena for details $35 to sign up
Looking for at least 20 athletes… Are you ready for Summer? Need to get your food under control?


Strength/Skill:
Wendler week 4 DELOAD
Push Press
5x 40%
5x 50%
5x 60%

Metcon:
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Annie Malone
05-18-2018 "Hero Wood"

9AM CLASS ONLY TODAY

5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Annie Malone
05-17-2019 "Deck of Cards"

Open Gym Friday means during any class time you are welcome to come in and make up a lift or a wod today.
Reminder we have the Inflatable race tomorrow. Go time is 10:30am so if you have a packet to be picked up you will want to get to Tacoma probably 9am.

Strength/Skill:
Wendler week 3
Push-Press
5x 75%
3x 85%
1 Plus 95%

Metcon:
Partner WOD
For Time:
Deck of Cards
Shuffle a deck of cards and start the clock.
1 Partner does work 1 Partner runs the 200m
Each numbered card is face value, aces are 11 reps and face cards are 10 reps.
Time ends when you finish the deck!


Annie Malone
05-16-2019

ROM WOD After the workout today

Metcon
Complete as many rounds as possible in 12 mins of:
12 Burpees
12 Toes-to-bars
40 Double Unders

Annie Malone
05-15-2019

Strength/Skill:
Wendler week 3
Push Press
5x 75%
3x 85%
1 plus 95%

Metcon:
For time:
10 Handstand Push Up (At A Deficit)s
20 Power Snatches, 95/65 lbs
30 Box Jumps, 30/24 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Row (calories)s

Annie Malone
05-14-2019 "Air Force"

Olympic lifting tonight at 6:30pm with Christian
Open Gym tonight from 6:30pm-7:30pm

Skill:
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Metcon:
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete 4 Burpees Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Annie Malone
05-13-2019 "Helen"

Strength/Skill:
Week 3 Wendler
Push Press
5 reps @ 75%
3 reps @ 85%
1+ rep @ 95%

Metcon:
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Annie Malone
04-11-2019 "Hero Scotty"

Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs
18 Wall Balls, 20/14 lbs
17 Burpee Over Bars

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Annie Malone
04-10-2019

Open gym riday during any class time.
Bring a NEW friend on Fridays!!!

Strength/Skill:
Wendler week 2
Push-press
3x70%
3x80%
3 plus x90%

Partner WOD:
In teams of two, complete for time:
50 Push-up (hand release)s
75 Pull-ups
100 Overhead Walking Lunges (45#/25#)
Only one partner is working on the above reps at a time. While one partner is working on the above reps, the other partner is farmer carry 100m. Switch when your partner comes back 50/35 each hand

Annie Malone
04-09-2019

Metcon:
4 rounds for time of:
Run, 200 m
7 Hang Squat Snatches, 60% 1RM
3 Rope Climbs, 15 ft

Rom Wod After the WOD

Annie Malone
04-08-2019

Strength:
Wendler week 2
Push Press
3x 70%
3x 80%
3 plus x 90%

Metcon:
3 rounds for time of:
Run, 400 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in


Annie Malone