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Training for Monday, September 19th

Training for Monday, September 19th

Strength/Skill 2KB Overhead Lunges 4 sets x 12 reps of alternating lunges Climb in weight as able, but focus is on posture and core/overhead stability


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Training for Saturday, September 17th

West Side Comp is going down.  We’ll be there at 7am to prep for the Cascade Classic!  Workouts at bottom. Every Saturday at 9:00 is Community Day!!! Workout of the Day In Teams of 4 400/320 Calorie Row (80 per female, 100 per male on team) 400 Russian Swings 53/35 400 Mountain Climbers (2 Count) 400 Box Jumps/Step Ups *Only 1 Person may work at a time at each station *Teams can have a person working at each station Comp Workouts Team Versions A) 18 MIN AMRAP 12 CAL ROW


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Training for Friday, September 16th

Strength/Skill Squat Clean 1 rep every minute for 15:00 Start at 50% of 1RM and climb as you go, no higher than 90% of max


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September Member of the Month: Pam Dean!

It’s time to celebrate our September Member of the Month: Pam Dean! These days you know Pam as one of the most bada** prego CrossFitters


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Training for Thursday, September 15th

Be sure to come to the gym for each class before we go to the track together! Strength/Skill 1 Mile Time Trial Run at the


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Training for Wednesday, September 14th

Strength/Skill Farmer Carry 5 Sets of Down and Back Carries (back wall to sidewalk and back) Go heavy, but carry must be unbroken (no drops!)


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Training for Tuesday, September 13th

Strength/Skill Back Squat 4 sets x 10 reps @ 50, 60, 70, 70+% of 1RM Workout of the Day 4 RFT (16:00 Cap) 14 Push


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Training for Monday, September 12th

Strength/Skill Power Cleans and Split Jerks 6 Complexes of 1 Power Clean + 2 Split Jerk Complexes at 50, 60, 70, 75, 80, 80% of


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Training for Saturday, September 10th

West Side Comp is going down at 7am for the CrossFit Games Team Series!  Workouts at bottom. Every Saturday at 9:00 is Community Day!!! Meet


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Training for Friday, September 9th

Strength/Skill Strict Press 5 Sets x 5 Reps @ 60, 70, 80, 85, 85% of 3RM Workout of the Day 5 Rounds of 3:00 on,


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