• 20 July 2017

    Thursday July 20, 2017

    STRENGTH:

    Super Slow Lunges (L/R legs separate)

    WOD:
    4 Rounds
    1 Mile (1600m) AirDyne
    13 DB Plank Rows (45/25#)

  • 21 July 2017

    Friday July 21, 2017

    STRENGTH:
    4 Sets
    3 Scap Circles (Forward & Back)
    3 Weighted C2B Pull-ups
    3 Kipping C2B Pull-ups

    WOD:
    6-9-12-9-6 of:
    Bar Facing Burpees
    Front Squats (185/135#)
    Pull-ups


  • 10 July 2017


    Announcements

    SUP WOD - July 15th - Meet at Seafarer's Park 12pm -
    (Only Yoga and 9am class that day)

    July 22nd Camping at Neah Bay -
    Email gym with questions -  crossfitanacortes@gmail.com

    Monday July 10, 2017

    STRENGTH:
    5 Rounds
    1:00 Max Effort Calorie Airdyne
    1:00 Rest

    WOD:
    For Time
    30 Sumo Deadlift High-Pull (135/95#)
    10 Muscle-Ups
    30 Bent Over Rows (135/95#)
    10 Muscle-Ups


  • 11 July 2017

    Tuesday July 11, 2017

    STRENGTH:
    Midline Work
    2:00 Supine GHD Hold
    :45 L-Sit
    1:30 Supine GHD Hold
    :30 L-Sit
    1:00 Supine GHD Hold
    :15 L-Sit

    WOD:
    AMRAP 15
    12 Calorie Row
    12 Tire Flips
    9 Toes to Bar

  • 12 July 2017

    Wednesday July 12, 2017

    STRENGTH:
    Snatch - (60%/3), (65%/3), (70%/3), (75%/3)x3

    WOD:
    5 Rounds
    15 Box Jumps 24/20
    10 Hang Power Snatches (75/55#)
    1 Sled Push (90/45#)

  • 13 July 2017

    Thursday July 13, 2017

    STRENGTH:
    4 Sets
    -100m Dumbbell or Kettlebell Carry (1 in each hand)
    -8 Dumbbell or Kettlebell split squats or stationary lunges

    WOD:
    5 Rounds For Time
    40 Mountain Climbers
    :30 Hollow Body Hold
    11 Rings Row


  • 14 July 2017

    Friday July 14, 2017

    STRENGTH:
    Bench Press 3x10

    WOD:
    3 Rounds For Time
    21/15 Calorie Airdyne
    15 Pull-Ups
    9 Burpees

  • Post Featured Image

    3 July 2017

    Announcements; 

    July 8th Swim WOD- Meet Poolside 7:00am

    SUP WOD - July 15th - Meet at Seafarer's Park 12pm - 
    (Only yoga and 9am class that day)

    July 22nd Camping at Neah Bay- 
    Email gym with questions- crossfitanacortes@gmail.com

    Monday July 3, 2017

    STRENGTH:
    Power Clean and Jerk - (60%/2), (65%/2), (70%/2)x3

    WOD:
    3 Rounds for Time:
    10 Chest to Bar Pullups
    10 Ring Dips
    10 Power Cleans (115/85#)
    400m Run


  • 4 July 2017

    Tuesday July 4, 2017

    Gym closed for 4th celebrations. Come be part of the parade downtown at 11!


  • 5 July 2017

    Wednesday July 5th, 2017

    STRENGTH:
    Back Squat - (80%/4)x3

    WOD:
    25-20-15-10-5 of: Weighted Lunges
    50-40-30-20-10 of: Sit-Ups
    100-80-60-40-20 of: Double Unders


  • 6 July 2017

    Thursday July 6, 2017

    STRENGTH:
    3 Sets:
    12 Weighted Glute Bridges (:05 pause at top)
    20 Plank Up Downs

    WOD:
    AMRAP 14
    1:00 Max Effort Calorie AirDyne
    13 Renegade Man-Makers (45/25#)


  • 7 July 2017

    Friday July 7, 2017

    STRENGTH:
    Overhead Squat - (65%/3)x3

    WOD:
    Teams of 2
    AMRAP 25
    75 Cal Row
    50 GoodMornings (135/95#)
    75 Cal Row
    50 GoodMornings (155/105#)
    75 Cal Row
    50 GoodMornings (185/135#)
    75 Cal Row
    Max GoodMornings (205/145#)


  • Post Featured Image

    26 JUNE 2017

    Announcements/ Events

    July 1st 'Merica Fun Run at Gym- no classes Start time 9:02
    Sign Up online or on Race day -Merica Fun Run - Best Darn 5K

    July 8th Swim WOD- Meet Poolside 7:00am

    SUP WOD - July 15th - Meet at Seafarer's Park 12pm -
    (Only yoga and 9am class that day)

    July 22nd Camping at Neah Bay-
    Email gym with questions- crossfitanacortes@gmail.com

    Monday June 26, 2017

    STRENGTH:
    Back Squat-(75%/2)3

    WOD:
    4 Rounds
    :15 L-Sit Hold
    :30 Supine GHD Hold
    :60 Prone GHD
    6 Strict Handstand Push ups

  • 27 JUNE 2017

    Tuesday June 27, 2017

    WOD:
    Teams of 3-For Time
    70 Cal Row
    75 Power Cleans(135/95)
    50 Barbell Burpees
    75 Cal Row
    75  Front Squats (135/95)
    50 Barbell Burpees
    75 Cal Row
    75 Push Jerks (135/95)
    50 Barbell Burpees


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