Press Complex

Press - 5 sets of 1 rep

Push Press - 5 sets of 3 reps

Push Jerk- 5 sets of 5 reps

Bench Press

8:30am for our monthly "tip-o-da-hat" to the pecs and all their friends.

Party WOD will follow.

Friday Schedule

4:30 and 5:30 pm

workouts only.

Show up and work off the extra calories from Thursday.

It is going to be fun!

One of the purest motivations known to man is gratitude.

Crossfit Everett is grateful for our clients who have become friends. We are grateful for the conversations that happen in the alley, parking lot and at the pull up bar. We are grateful to be able to offer a meaningful service to those we love so much.

We are grateful for you.

Enjoy your holiday.

Happy Thanksgiving.

Be grateful.

Deadlift

Seven Sets of One Rep

Stay tuned for the Holiday Schedual.

"Fran"

"....enough said....."

Squats

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 rep

Dessert WOD

10 rounds of:

45lbs Front Squats - 10 reps

Push Ups - 7 reps

Back Ext - 10 reps

Good group of fun athletes this morning. Saturdays are a hoot!

Terrible Tom post "Angie". He rocked his first run at this hard lady.
New athlete Darcy gets stronger every WOD.

5:30pm session getting after it.

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Now that everyone has had 24hrs to recover from Eva....

5 rounds for time of:

95lbs Push Jerk - 15reps

"L" Sit Pull Ups - 15 reps

King Kev in Crossfit Ninja form.

"EVA"

8oo Mtr Run

2 Pood Kettlebell Swing - 30 reps :-)

30 Pull Ups

Yes, the real life Eva is a tough lady...in case you are wondering.

Get tough...this is a long one.

3-2-1 Go.

Clean and Jerk

7 sets of 1 rep

Sweet

"CINDY'

5 Pull Ups

10 Push Ups

15 Squats

How many rounds can you do in 20 mins?

Our top athlete so far today is a woman at 20 rounds.

You betta get going!

Press

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 rep

A THOUGHT FOR TODAY:

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. -Joey Adams, comedian (1911-1999)

"Filthy Fifty"

Start of WOD....King Kev...Perfect

Root Beer mid lift.


Kaptain overhead with Power Snatch/

Rhonda close to the bottom of a hard Snatch workout.

Mima's first introduction to wall balling...she loves it!

Number of rounds in 20 minutes of:

65lbs Power Snatch - 12 reps

10 Push Ups

(in case you didn't get enough yesterday)

Veterans Day Hero WOD

"MURPH"

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

for time and for our Veterans.

Veterans Day Wednesday

Everyone in for a

Hero WOD.

It will be hard....it should be.

We'll honor our troops with the

WOD and kick our own

Buttons

at the same time.

WOD to be announced later...of course.

Pull Ups

Continuous Running Clock.

1 Pull Ups on the first minute

2 Pull Ups on the second minute

... and so on until you can not finish the round before the next minute starts.

then...

"Jeremy"

21-15-9 reps of:

PVC OverHead Squats

Burpees

that's right folks....two WOD today. For the HEROS and what they have and do for us.

Heath'a demo-ing the kip for newer CFE members. Rob and Tom stand in awe.
George P. at 60+ on first ever Deadlifts! Nice work George.

Saturday are relaxed and fun. Join us.

Deadlifts

5 Sets of 5 Reps

Flashback!

King Kev rocking the WOD. The video does not show it but the jump rope was smoking when he was done. Ruined it. We'll need to replace it. Gladly!

ANNIE

50-40-30-20-10

rep rounds of :

Double Unders

Sit Ups.

Go!

Holiday Stimulus Package

$105 + tax

Unlimited Training

see earlier post for details.

WOW!

WOD

Squats

5 sets of 5 reps

After a warm up, load the bar to 90%+/- of your one time max.

Then get under it and get strong.

Jay shows us how to get it done.
James shows how to get it done.

Darcy shows how to get it done.
Root Beer shows how to come back.

King Kev shows how to get it done.

'NATE'

2 Muscle Ups

4 Hand Stand Push Ups

8 Kettlebell Swings - 70lbs

Number of rounds in 20 minutes.

Coach gets some.

New Pricing in Effect today!

Best Crossfit deal going today!

$105 a month!

Tell a friend or two...and then pay up.

"Micheal"

800 mtr run

50 Back Ext

50 Sit Ups

Three glorious rounds for time.

The hit the ice and fish oil.

3-2-1 Go!

http://www.wlwt.com/video/21113330/index.html

Crossfit woman kicks intruders butt (rear end, fanny, booty etc).

Thanks to Big Tom for the post alert!

Crossfit Everett is pleased to offer the:

Holiday Stimulus Package

Unlimited Training

$105 month.

Yipee!!

Small Print:

• The high quality of our training will remain high.
• Offer is valid for November and December 2009.
• The pricing applies to all unlimited training athletes.
• Of course we need to charge tax in addition. Sorry. CFE pays it right back out.
• All other discounts and rates remain the same. . . . .

. . . Including Punch Cards...but why would anyone do that?