Schedule for the week.

CFE WARM-UP #1

WOD

4 Rounds for time

40 Double-Unders

30 Box Jumps

20 Deadlifts 135/95

Post times and weights used to comments

As some of you may have heard, Coach Jesse has been given the opportunity of a lifetime. He is being sent to Colorado to ride snowmobiles with Chris Burandt and Polaris Industries. So while he is gone we will be having some great guest coaches filling in for him, because of this we will have some different hours. They are as follows, Wednesday 8:00 -11:00 AM and 3:30-6:30PM Thursday 7:00-11:00 AM and 3:30-6:30PM Friday 7:00-11:00AM and 2:30-7:30PM Saturday Closed

Monday! Monday! Monday!

3 Rounds CFE warm-up #2

Demo/Technique Overhead Squat

STRENGTH
3 Sets of 5 reps Overhead Squats

Post weights in comments

WOD
AMRAP IN 15 MIN

7 Thrusters

12 K-bell swings

7 CTB pull-ups

COOL DOWN

Double Under Technique

FRAN!!

3 ROUNDS OF CFE WARM-UP #2

BACK EXTENSION DEMO/TECHNIQUE

3 SETS OF 10 WEIGHTED BACK EXTENSIONS

"FRAN"

21-15-9

95# THRUSTERS

PULL-UPS

"Tabata Something Else"

Congrats to all that challenged and beat the terrible Tabata timer!! 20 sec of work, 10 sec of rest for 8 rounds of each exercise. PULL-UPS, PUSH-UPS, SIT-UPS, AIR SQUATS. Kirk, Ryan and Rob pushing hard!

Bill and Melissa nearing the end of the push-ups.

The 5:30 class showing some stellar squat form.

New Logo

CrossFit Everett needs your help designing a new logo and a slogan. If you have any ideas please post them in the comments section or let us know when you come into the gym the next time. The sooner we can get this figured out, the faster we can get new shirts. We look forward to hearing your ideas. Maybe this picture will get your creative gears spinning?

Nutrition Class

Hey just wanted to let everyone know that CrossFit Everett will be having a nutrition class on Saturday March 20Th at 10:00 AM. We will be going over the basics of proper nutrition. We will show you why this food pyramid is the correct one to follow and why the "other" doesn't work. Friends and family are encouraged to come! Following the class we will be having a Paleo potluck/BBQ and a fish game tournament, so please bring your favorite paleo dish and something to throw on the grill. I look forward to seeing all of you this Saturday.

Great Weekend

Jesse Ward and Abi Grove laying down the rules for WOD 1

THE SET-UP

JAMES GOING OVERHEAD!












JESSE ABOUT HALFWAY THROUGH 40 HSPU