04-23-2019 "Hero Taylor"

Olympic Lifting at 6:30pm tonight

4 rounds for time of:
Run, 400 m
5 Burpee Muscle-ups

If you've got a 20 lbs vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Annie Malone
04-22-2019

Strength/Skill:
:20 Minutes to fin
your 1 rep Max Deadlift

Metcon 15 minute time cap
3 rounds for time of:
Handstand Walk, 50 ft
18 Chest-to-bar Pull-ups
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Scaled:
Bear Crawl
Jumping pull ups
DB 35/25lbs
 

Annie Malone
04-20-2019 "Hero Paul"

5 rounds for time of:
50 Double Unders
35 Knees To Elbows
Overhead Walk, 185/125 lbs, 20 yd

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He is survived by his fiancee, Lisa Esposito.

Annie Malone
04-19-2019

Open gym Friday.  Means during any class time you are welcome to make up a strength or a metcon that you missed.
Bring a friend for FREE on Fridays

Strength/Skill:
Wendler week 4 Deload (Do not PR this week)
Deadlft
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM 

Metcon:
Teams of 2, for time:
10 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
9 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
8 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
7 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
6 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
5 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
4 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
3 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
2 Hang Squat Clean Thrusters, 135/95 lbs
Run, 200 m
1 Hang Squat Clean Thruster, 135/95 lbs
Run, 200 m 

Annie Malone
04-18-2019

ROM WOD AFTER WORKOUT TODAY!

Every 1:00 for 18 mins, alternating between:
1 Rope Climbs
10 Toes-to-rings
Handstand Walk, 30 secs 

Annie Malone
04-17-2019

Strength/Skill:
Wendler week 4 deload (do not PR this week)
Deadlift
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs

 

Annie Malone
04-16-2019 "Walk of Shame"



Metcon:
5 rounds for time of:
5 Pull-ups
10 Box Jump (20 in.)s for all
15 Overhead Squats 75/55 lbs
20 Kettlebell Swings 35/26 lbs

Object is to do all exercises unbroken, if you break, penalty is a bear crawl across the room and back at the end of the round.

Annie Malone
04-15-2019

Strength/Skill:
Wendler Week 4 DELOAD (DO NOT PR THIS WEEK!)
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
Complete as many rounds as possible in 8 mins of:
8 Muscle-ups
12 Snatches, 115/75 lbs

Rest 2 minutes
then

Complete as many rounds as possible in 10 mins of:
50 Double Unders
12 Shoulder-to-Overheads, 115/75 lbs
9 Box Jump Overs, 24/20 in

Annie Malone
04-13-2019 "Hero Deputy Ryan Thompson"

NO BFIT TODAY!!
8am-12pm Workout/BBQ/Auction for Family!

https://www.gofundme.com/ryan-thompson-family-fund

PLEASE MAKE A DONATION TO THE LINK ABOVE FOR SARA AND THE KIDS
THANK YOU,
CROSSFIT YELM

3 rounds for time of: Number of children left behind
42 Push-ups Age EOW
35 Sit-ups Badge #
3 Burpees Month of EOW
19 Pull-ups Day of EOW
19 Air Squats Year of EOW
Run, 400 m Because he LOVED to Run

Ryan Thompson was a loving family man, friend, coworker, brother, uncle, son, husband, father, and servant to his community. He gave his life in the line of duty, protecting the community and those he loved. His spirit and love for life were bigger than his size. He was truly a giant among men and will leave a void that will be hard to fill. The money raised will go to the family of Ryan Thompson and help them in their time of need. If enough is raised it can be set aside in a fund for his children's education and this will be a declaration to them about their father; and the man he was.

Annie Malone
04-12-2019 "Partner WOD"

Today is Open gym Friday during all regular class times. Please use your time wisely to make up a strength or a WOD that you missed.
Tomorrow there will be NO BFIT ON SATURDAY!!! 4/13/2019
Hero Deputy Ryan Thompson Wod from 8am-12pm Saturday the 13th. BBQ at 9am/auction items and Workout!
Please tell your families and friends and bring your smiles!!!!!

Strength/Skill:
Wendler week 3
Deadlift
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
In teams of two, with only one partner working at any given time, and partners alternating each element, complete as many rounds and reps as possible in 20 minutes of:
10 Ball Slams over shoulder
15 Push-up (hand release)s
20 Kettlebell Swings 50/ 35

Annie Malone
04-11-2019 "ROM WOD"

Rom Wod after todays skills

Metcon:
Row 1000 m
This is an all out effort for time.

Skill:
10 minute EMOM alternating:
L Sit , 30 secs
Ring Plank Hold, 30 secs

Some will row first while others are doing skill work
Doesn’t matter which you do first

Annie Malone
04-09-2019 "Filthy Fifty"

Olympic Lifting this evening from 6-7:30pm

Metcon:
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Annie Malone
04-08-2019 "Mary"

Strength/Skill:
Wendler Week 3
Deadlift
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups

Annie Malone
04-06-2019 "Hero Roney"

4 rounds for time of:
Run, 200 m
11 Thrusters, 135/95 lbs
Run, 200 m
11 Push Press, 135/95 lbs
Run, 200 m
11 Bench Press, 135/95 lbs

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

Annie Malone
04-05-2019 Partner WOD

Open gym Friday meaning all class times are Open to you doing any strength or WOD that you want.

Strength/Skill:
Deadlift wendler week 2
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Team Kelly Partner WOD
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs

Annie Malone