This Saturday we will only be open from 8:00-9:00 Am

James, Rick and I will be at Locals Gym in Lynnwood at a power lifting meet. If you have the time, stop by and cheer on James and Rick. The meet starts at 10:00 Am, the address is 2031 196th St SW Lynnwood Wa 98306.

Strength:

Squats 3x5

Wod:

20 Squats

40 Toes to Bar

60 K-bell Swings

Post time and weight used to comments.

Strength:

3x5 Thrusters

WOD:

3 Rounds for Time of

25 Wallball

10 Burpees

25 Sumo Deadlift High Pulls

10 Burpees

25 Box Jumps

Post time and weight used to comments.

Warm-up:

Row 250M

Run 200M

Mobility stretching

3-sets of 10 pull-ups, push-ups, squats.

WOD:

Run 400M

Row 2000M

Run 400M

Its been a while!

Skill:

100 Paralette Shoot Throughs

WOD:

5 Rounds for time of

7 Deadlifts (275/185)

30 Squats

7 Handstand Push-ups

Post times and weight used to comments

Here is a few pics of the new box! More pics and a video tour will be posted soon.

New Home

We are in the new gym!! Its located at 1302 Hewitt Ave, just a few blocks west of the old location. There is still a lot of things left to do, but we are able to workout. I will post pics soon.

WOD:

Coach's choice

Skill:

Overhead Squat Form

WOD:

"Nancy"

5 Rounds for Time of:

400M run

15 Overhead Squats 95/65

Wod:

AMRAP in 15 Minutes

250M Row

9 Thrusters

15 Push-Ups

Strength:

Deadlift 3x5

Wod:

7 Rounds for time of:

3 Deadlifts

6 Handstand Push-Ups

9 Knees to Elbows

12 Back Extensions