Monday, November 30, 2009

Press Complex
Press - 5 sets of 1 rep
Push Press - 5 sets of 3 reps
Push Jerk- 5 sets of 5 reps

Friday, November 27, 2009

Bench Press
8:30am for our monthly "tip-o-da-hat" to the pecs and all their friends.
Party WOD will follow.

Thursday, November 26, 2009

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!

Wednesday, November 25, 2009

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.
Seven Sets of One Rep
Stay tuned for the Holiday Schedual.

Monday, November 23, 2009

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

Saturday, November 21, 2009

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!

Friday, November 20, 2009

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.

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Thursday, November 19, 2009

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

Wednesday, November 18, 2009

King Kev in Crossfit Ninja form.

8oo Mtr Run
2 Pood Kettlebell Swing - 30 reps :-)
30 Pull Ups
Yes, the real life Eva is a tough case you are wondering.
Get tough...this is a long one.
3-2-1 Go.

Tuesday, November 17, 2009

Clean and Jerk
7 sets of 1 rep

Monday, November 16, 2009

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!

Saturday, November 14, 2009

3 sets of 5 reps
3 sets of 3 reps
3 sets of 1 rep
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)

Friday, November 13, 2009

"Filthy Fifty"

Thursday, November 12, 2009

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)

Wednesday, November 11, 2009

Veterans Day Hero WOD
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
for time and for our Veterans.

Tuesday, November 10, 2009

Veterans Day Wednesday
Everyone in for a
Hero WOD.
It will be should be.
We'll honor our troops with the
WOD and kick our own
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.
21-15-9 reps of:
PVC OverHead Squats
that's right folks....two WOD today. For the HEROS and what they have and do for us.

Saturday, November 7, 2009

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.

5 Sets of 5 Reps


Thursday, November 5, 2009

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!



rep rounds of :

Double Unders

Sit Ups.


Wednesday, November 4, 2009

Holiday Stimulus Package
$105 + tax
Unlimited Training
see earlier post for details.
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.

Tuesday, November 3, 2009

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.

2 Muscle Ups
4 Hand Stand Push Ups
8 Kettlebell Swings - 70lbs
Number of rounds in 20 minutes.

Coach gets some.

Monday, November 2, 2009

New Pricing in Effect today!
Best Crossfit deal going today!
$105 a month!
Tell a friend or two...and then pay up.

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!

Crossfit woman kicks intruders butt (rear end, fanny, booty etc).
Thanks to Big Tom for the post alert!

Sunday, November 1, 2009

Crossfit Everett is pleased to offer the:
Holiday Stimulus Package
Unlimited Training
$105 month.
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?