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  • Writer's pictureMary Bozarth

Monday 3/16

***IMPORTANT***

Originally we had planned to stay open today (and all week) but after Governor Inslee's announcement last night we do fall into the "recreation facility" category and will need to close our doors effective immediately (So no classes as of today 3/16)


We will plan to re-open 3/30 unless anything changes.


As sad as we are about this we know its best for the community & coaches. No workout is worth someones health and safety.


From the beginning CrossFit has been based on preparing for the "unknown & unknowable" ... so here we are putting ourselves to the test.


We will still be doing whatever we can to keep you guys Fit and Healthy.


In addition to the at home workouts, we will be organizing outdoor meet ups for walks, runs, hikes, workouts... whatever we can do.

Programming will have 2 options: 1 for those with a home gym, 2. for those without


We will be posting some videos, possibly doing "live" workouts, and talking more about nutrition and staying healthy


Sorry for any troubles if it were up to us we would remain open for you.

Stay tuned for more and stay healthy


Home Gym Workout Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat


Conditioning

On the Minute x 15 (5 Sets of Each):

Minute 1: :45 Plank hold (arms extended)

Minute 2: 10 Burpee Box Jump Overs 24/20"

Minute 3: 20 DB Hang Clean & jerks 50/35# (switch every 5)


At Home Workout


On the Minute x 20 (5 Sets of Each):

Minute 1: :45 Plank hold (arms extended)

Minute 2: 20 Jumping Squats

Minute 3: 10 Burpees

Minute 4: 20 Walking Lunges (alternating)


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