FUN STUFF...

"ANGIE"

100

PULL-UPS

100

PUSH-UPS

100

SIT-UPS

100

SQUATS

Just wanted to let everyone know that I look forward to getting up every morning and heading to the gym to train each and everyone of you! These last couple of weeks have been fantastic, new members, new PR's, and a new revived gym attitude. I LOVE IT!!! So lets continue that intensity and attitude in 2010!! CrossFit Everett will be having a grand reopening in the near future, so stay tuned, day and time to be posted later. HAPPY NEW YEAR TO ALL!

Holiday Hours

We will be open regular hours on Thursday, closed on Friday so everyone can recover from the festivities. Coach Heather will have the gym open at 9:00 AM on Saturday. Great job to every one today, you came in and worked your butts off. I love the intensity level I've been seeing out of everyone these last couple of weeks! SO KEEP IT UP!!

SWING-BURP-JUMP

10-9-8-7-6-5-4-3-2-1

KB-SWINGS 55,30#

BURPEES

BOX JUMP

Kurt-16:22

Mike-16:42

Rob-15:39

Jesse-8:35

Darcy-11:45

Paulina-12:52

Tyson-14:35

Jen-13:30

James-12:56

Robert-15:56

Zane-10:58

Laban-14:56

Great work today you guys!!

Monday's WOD

Warm-up

DROM drills

CFT Warm-up

Skill drills for rowing

Then row 5000 Meters for time!!

Kirk-18:00

Kurt-15:32 3,000 M

Rhonda-22:00

Jay-13:13 3,000 M

Mike-20:24

Tyson-22:42

James-20:32

Paulina-24:31

Darcy-25:55

Robert-24:05

Jen-15:08 3,000 M

Amber-14:12 3,000 M

Jesse 20:25

Danny-19:46

This should help us all burn off the extra calories we consumed over Christmas break. Also just a friendly reminder, the foundations class starts in a week. There are still a few spots open. So call asap to reserve your spot! For further info please call us at 425-328-6941 or 425-212-9944.

HOLIDAY HOURS

CrossFit Everett will be closed on Friday and Saturday, in celebration of Christmas. We will be open for AM classes on Thursday, starting at 8:00 AM till 11:00 AM. So if I don't see you have a Merry Christmas!!!

Also nice job to the 5:30 crew!!! They all did great on their first FGB! CrossFit Everett is growing larger everyday, more and more new members are joining, be sure to make them feel right at home and introduce yourself and welcome them to CrossFit Everett.

My Favorite!!!

Heavy Back Squats

3 sets of 5 reps

Get in a few warm-up sets, then load that bar up!!! In the famous words of Rippetoe "There is no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, physiological demand and toughness, and overall systemic conditioning than the correctly performed full squat." Could not have said it better myself!

MONDAYS WOD!

5 Rounds for time

10 Wallball Burpees (20#)

10 Medball Pushups

10 Chest to Bar Pullups

This workout didn't look like much on paper, but it turned out to be a spicy one! Everyone did an awesome job.

1. Rob-23:09 (14#)
2. Kirk-19:13 (RX)
3. Mike-22:56 (RX)
4. Tyson-30:48
5. Robert-34:08
6. James-18:40 (RX)
7. Jennifer-17:04
8. Jesse-13:45 (RX)

GIVE THE GIFT OF FITNESS FOR CHRISTMAS!

CrossFit Everett has the perfect last minute gift idea or stocking stuffer! Come in and buy a gift certificate or a gift membership for that special someone on your list.

There has been a passing of the torch at CrossFit Everett!!

Yes, that's right there is a new owner of CrossFit Everett! Mark Eaton came to me about a month ago with the opportunity of a lifetime. He wanted to sell CrossFit Everett to me, needless to say I was stoked! It has been my dream for quite some time to own my very own box. After about three weeks of negotiations Mark and I settled on a great deal. As some of you know, selling, buying, and transferring a business can be a pain staking process. We are about 99% done with the swap. So I apologize for any inconvenience this has caused. I hope to have everything up and running shortly. There will be a few changes at CrossFit Everett in the near future.

I look forward to working with each and everyone of you as WE try to reach your goals! Please check out the rest of the page, we have had a few training time changes as well as price changes. CrossFit Everett is also offering a Foundations/On-Ramp class starting on Jan 4 2010. Please contact me for more info. I also have added a link to Coach Heather's page in the links section, please check it out and join the forum. More to come later!!! Coach Jesse

"Lumberjack 20"
20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Using a single 60lb dumbbell for both thrusters and pull-ups,

3 rounds,

15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-hand" pull-up right arm (left hand grabs the right wrist)

"One-hand" pull-up left arm (right hand grabs the left wrist)

Press.

yes Frankie...these are overhead presses.

7 sets of 3 reps

then...

...drop the load to 50% of your max set of 3 reps

and do

3 sets of max reps to near failure.

No legs today!!

Of course they are sore...this is a leg week Dad.

Front Squats

5 sets of 3 reps.

Oouch! Load the bar and let's go.

Three rounds for time of:

40 lbs DB Snatch - 21 reps Right Arm

L- Sit Pull ups - 21 reps

40 lbs DB Snatch - 21 reps Left Arm

L- Sit Pull ups - 21 reps

These are the wonderous and amazing Full Squat Snatches.

Don't cheat yourself. Stretch it out and get the ole' arse to the ankles.

Yes Virginia....the legs should be sore. In case you were wondering.

It is a leg week. Let 'em scream.

"LINDA"

10-9-8-7-6--5-4--3-2--1 Rep rounds of:

Deadlift - 1 1/2 body weight

Bench Press - body weight

Cleans - 3/4 body weight

400 mtr Walking Lunges

"Feel the lunge"

I know...a little corny.