Category Archives: Front Squat

“BULGER”

Let’s start October off with a bang!!! Reminder that today is the beginning of the Fall Fit Challenge. It’s not too late to sign up. Just bring $25.00 cash or check to the gym, weigh in and you are all set. Winner takes all!!! “Bulger” 10 rounds for time of: Run 150 meters 7-Chest to…

SPICY!!!

Time to spice things back up today. It’s been a great week so far. Keep up the good work. When choosing a weight today our goal is to do the same weight for each of the AMRAPS. 6 Minute AMRAP 5- Push Press/Jerk (135/95) Bar starts from the ground 10-Burpees Rest 2 Minutes 6 Minute…

Saturday Partner WOD

GOOOOOOOOOOO HUSKIES!!!! Today we will be doing the partner WOD that will be done at the Kirkland Fire and Police CrossFit Challenge. Starts out with one barbell, each member must complete the following (switching off after every exercise). 2 rounds –  First round is 15 reps and second round is 10 reps (65/95#): Thrusters Hang…

LEGS AND LUNGS!!!

Great job yesterday on NICOLE. That will give you T-Rex arms for sure. Today we will do some strength followed by a metcon AMRAP. Best of both worlds. I also want to thank everyone for the great job of wiping down the bars and other equipment. That helps so much and we really appreciate it….

“GET ON MY LEVEL!!!” -Marshall Griffin-

And the winner of the Biggest Loser Challenge is…TODD SHINN!! Way to go Todd, you look awesome! Todd lost 30lbs in the three months which was just over a 14% weight loss! There were a few people really close behind: Ashley with a 13% loss, Sue R with a 12% loss, and Courtney M who…

Happy Birthday Alicia! Hope you like squats!

Well, I thought I would combine two birthdays into one. We have Alicia Riley and late but not forgotten… Zach Frederick. We are going to have a little fun with the weights today and will be a doozy! You will be using ONE bar. The load order for RX and Gorilla are listed as below…

Short and Sweet

No need for an explanation! Get in here and put in some work :) Yeah Baby!!! 4 Rounds—Moose 5 Rounds 10 Front Squat  Rx (135/95) Moose-Rx (155/115) 15 Push ups  Moose-Rx (Hand release) 20 Hollow Rocks 50 Double Unders   A big congratulations to Kim Peltola…our choosen Member of the Month for June!! Read Kim’s story…

Bear poop!!!

  Reminder: No more open gym or kettle bell class Saturdays   Today there will be no parking in the main parking lots. Please park on the road. Partner WOD  25 minutes Person A: squat clean/ push press or jerk/ back squat/ back press/ front squat AMRAP rx 65/95 Person B:  10 Pull Ups /…

Happy Birthday Boys!!!

Happy Birthday Boys!!! Rocco and Kyle M. both had birthdays on Sunday so lets celebrate with a birthday W.O.D. RX- (95/65)  ELK- (115/85) MOOSE- (135/95) BAMBI- (155/105) 24- Front Squat (95/65) 37- Double Unders 24- Power Cleans (95/65) 37- Burpees 24- Push Jerk (95/65) 37- Double Unders 24- Thrusters (95/65) 37- Burpees

“THE LEG CRIPPLER”

Burpee Challenge: Day 95 “THE LEG CRIPPLER” 30 FRONT SQUATS  (185/115)  MOOSE (205/135) 20 BURPEES 1000 METER ROW THEN….AFTER A REST OPTIONAL DESSERT (WHICH I HIGHLY RECOMMEND) 4 ROUNDS 15 AB MATS 10 HOLLOW ROCKS