21-18-15-12-9-6-3

Rep rounds of:

Pull Ups

Knees to Elbows

Push Ups

30 Reps GHD Sits

25 Back Extensions

5 rounds for time:

No Saturday Open sessions.

We are supporting the Unity with Community Run for Cancer and Alzheimer's and

Fight Gone Bad fund raisers.

High School athletes be here as per Coach Jesse.

50 Pull Ups

Run 400 mtrs

95lbs Thrusters - 21 reps

Run 800 mtrs

95lbs Thrusters - 21 mtrs

Run 400 mtrs

50 Pull Ups

Front Squats

5 sets of 3 reps

Bar on the delts and push the elbows through the roof.

This is an important link in performing full squat cleans.

If one can receive the bar low but can't get out of the hole....

....it's a "dirty" lift...cause it sure won't be "Clean".

So get used to getting out of the bottom with a big

load and watch your numbers rise as your confidence soar in the Clean.

Fun Day!

King Kevin doing a clinic....and killing the WOD posting a 7:48:31!

50/40/30/20/10 rep rounds of for time of:

Double Unders

Sit Ups.

"Diane"

21-15-9

225 lbs Deadlifts

Hand Stand Push Ups

"Barbara"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Five glorious rounds of this big lady with exactly three minutes rest between rounds. Will take between 25 minutes and an hours depending on how big a fella you are.

Three, two, one...gitty up blueberry.

Heath'a in her hand stand apparatus and with colors matching

perfectly for the latest fall Crossfitter. Bench Press

6 sets of 3 reps.

...go heavy, get strong...

Rowing machines get worked by the afternoon ladies. These four could power Everett.

Note the new Fall Schedule at the bottom of the blog.

WOD

Push Jerk

5 Sets of 3 Reps

...Dip, drive, drop...

100' Walking Lunges - 30lbs Dumbells. (15lbs in each paw.)

Box Jumps - 30 reps

Pull Up - 20 reps - Add 20lbs and go.

Crossfit Everett is supporting:

Unity with Community

5k Race/Run/Walk

September 25th.

$10 and you get a T-Shirt.

Help us fight Cancer and Alzheimer's and

support a good event in the community.

Call 425/385-5841

Fall Hours Posted.

For the new fall hours, scroll down to the bottom of the page.

Crossfit Total

Squat

Press

Deadlift.

6 rounds for time of:

400 mtr run

25 Burpees

Amy exploding the load and herself off the ground as she starts the pull under. Yep...she is going down...notice the shadows under her feet. In a moment she will be front squating the load. This is about 75% her body wieght. Nice.

Clean and Jerk

7 Sets of 1 Rep

September Monthly Monster:

Crossfit Everett will do this WOD on Friday.

"Remembering the Fallen"

8 rounds of:

9 Thrusters 75/45lbs

11 Sandbag Box Step Ups

a 2001 mtr row at the end of the 8th round.

Do this

two times

for the 8th anniversary of the

9/11/01

attacks

on the Twin Towers

of New York City.

Thanks to Sweet Jesse for our Monthly Monster.

Jesse James wondering what is up on that roof. Coach keeps telling him there is nothing up there he needs to see. James is so strong....he does what he wants!!
Fran buddies: Coach and Amber post Fran. PR's all over the place here.

Fran buddies: The Great Alex and King Kevin. Both PR's and tough performances!
Fran buddies: Amazing and Josh. Both PR's.

Fran buddies: Root Beer and PR Kaptain...post Fran fist bump. Kirk had the fastest time today. Wait until Sweet Jesse finds out.

Fran buddies: Coach and Erin. She rocked it after a month off. Ouch!

Fran buddies: BigGuns Rhonda and Super-Souza. Two PR"s here.

"FRAN"

21-15-9 rep sets of:

95lbs Thrusters

Pull Ups

This Friday, September 11th, CFE will do a memorial WOD.

"Sweet Jesse" has designed a

creative,

smart

and meaningful workout

to honor the fallen of the attack

that changed the course of the world as we know it.

On Friday, all sessions will do

"Remembering the Fallen".

Prepare yourself. Bring it.

10 - 1 Back Squats - Body Weight

1 - 10 Press - 135/95lbs

.....Labor Day Monday....

....REST....

Because it is good for you.

Friday Free For All

Come in and negotiate your workout with Coach.

Labor Day WOD

We will be
closed Labor Day
weekend
including
Saturday and Monday.

See you Tues the 8th at 9am.

Labor Day Weekend WOD

Eat right - 15 rounds small reps

rest your body - 36 hours

relax your mind - 36 hours

let your spirit breath - forever

and spend time with those who love you - 36 hours.

First hand testimony from a mom.....listen while she speaks casually about her son.

Thanks Mom.

....CROSSFIT WORKS....

Heath'a trying to break the GHD machine. She is doing the "strong girls rock" boogie.

The evening session powering Everett on stroke at a time. I love these people!

"Elizabeth"

21-15-9 rep rounds of:

135 lbs Cleans

Ring Dips

Closed Labor Day Weekend

Patti strong on the rower.

We will be

closed Labor Day

weekend

including

Saturday and Monday.

See you Tues the 8th at 9am.

Rest up and be ready to go Tuesday!

When trainers get bored #3.

When trainers get bored #4.

"Aqua Fran"

1000 mtr Row

95 lbs Thrusters - 21 reps

Pull Ups - 21 reps

750 mtr Row

95 lbs Thrusters -15 reps

Pull Ups - 9 reps

500 mtr Row

95 lbs Thrusters - 9 reps
Pull Ups - 9 reps

Rhonda with body weight plus 40lbs. Stong girl.

Weighted Pull Ups

7 sets of 1 Rep

Coach with body weight plus 100lbs. Like most PR's ....not very pretty. Thanks for the film King Kev!