Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday Read more
“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away on 4/2/14. She was a fellow crossfitter, and a brave soul. Read her story: http://www.kitsapcrossfit.com/2013/10/workout/monday-102113/ Read more
Reminder: There is no Olympic Lift class today. Coach Ryan will be coaching at a lifting competition 10 AM: Open Gym 11 AM: Endurance 12 Noon: Yoga Endurance WOD 3 rds Run 200 50 wb Run 200 40 sit ups Run 200 30 box jumps Run 200 20 ring push ups Run 200 10 burpees Congrats to Coach Nikki who won her weight class and qualified for nationals at her olympic lift meet yesterday! Read more
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!Read more
