Month: July 2011

Drop-In Week begins at our new location! E-mail Mike for details or to book a session.

Squats/push-ups/pull-ups refresher


(8 or 12 minutes)

Cashout: 5 minutes of double-under practice

Happy July 4 to our American CrossFit friends, especially those at CrossFit Santa Cruz, CrossFit St. Paul, Rainier CrossFit and Local’s Gym!

Deadlift 5 reps

Back squat 3×8

For time:

Row 500 meters

25 burpees

Row 500 meters

Notes: Take as many sets/reps as you need to warm up to a heavy set of 5 deadlifts. Core tight!

For the squats, pick a weight that gets rough at 8. Feel the burn, and focus on perfect form on all reps. Tighten your back and your core–tense everything!–and let your legs do the work.