• 23 November 2017

    Thursday November 23rd, 2017

    THANKSGIVING DAY! Short Hours - 9am and 10am class only! 

    SURPRISE WOD ;) It will be sure to work up an appetite! 


  • 24 November 2017

    Friday November 24th, 2017

    STRENGTH:
    4 Sets of:
    4 Strict Pullups
    4 Kipping Pullups
    4 Chest to Bar Pullups

    WOD:
    Every 3:00 for 7 Rounds
    400m Run
    12 Toes To Bar

    ACCESSORY:
    Weighted Strict Dips -3x8
    Elevated Ring Rows 3-8


  • November Announcements

    Month of November - 5 year Anniversary 
    * All month, prizes, events, special weekly WODs, giveaways! Come join in on the festivities! 

    November 1st - Bootcamp Starts! 
    *November Special, bring a friend and get free bootcamp! 1+1= 2 FREE Bootcamps!

    November 11 - Swim Wod 7am

    November 18 - Lets Skate Community Outing
    *Skagit Skate from 1-5pm, bring a friend of any skill level and lets have some fun!

    November 23rd - Turkey Day WOD
    *Happy Thanksgiving, need to work up an appetite for the big meal?! This is the place.
    *Gym Hours are --> 9-11am

    November 24th - Short Hours 
    *Gym Hours are --> 8:30-12pm


  • 13 November 2017

    Monday November 13th, 2017

    STRENGTH:
    Clean and Jerk
    Build to a heavy single

    WOD:
    For Time
    5 Rounds of Cindy
    50 Deadlifts (155/105#)
    5 Rounds of Cindy

    *Cindy --> 5 Pullups, 10 Pushups, 15 Air Squats

    ACCESSORY:
    3 Rounds
    Accumulate 1:00 L-sit
    15 Power Snatches (95/65#)
    1:00 Rest

  • 14 November 2017

    Tuesday November 14th, 2017

    STRENGTH:
    Legless Rope Climbs
    5 Reps
    Rest 2:00
    4 Reps
    Rest 1:30
    3 Reps
    Rest 1:00
    2 Reps
    Rest :30
    1 Rep

    WOD:
    3 Rounds for Time
    15 KB Swings (53/35#)
    45 Double Unders
    30 KB Push Jerks (53/35#) *15 each arm*
    45 Double Unders

    ACCESORY:
    7 Rounds
    200m Run
    7 HSPU
    *Complete HSPU strict as long as possible before going to kipping*

  • 15 November 2017

    Wednesday November 15th, 2017

    STRENGTH:
    Back Squat
    Work up to a heavy single

    WOD:
    For Time
    30 Thrusters (95/65#)
    30 Box Jump Overs (24/20")
    30 Toes To Bar
    60/40 Calorie Row
    30 Toes To Bar
    30 Box Jump Overs
    30 Thrusters

    ACCESSORY:
    EMOM
    DB Snatch + Burpee
    Every min increase rep count by one. Starting with 1 rep of each, then 2, then 3, increasing until work cannot be completed within the minute.
    Once work cannot be accomplished, reverse and come back down to 1. If you can't finish the 8th minute, then when the next minute starts you are at 7, then 6, then 5...


  • 16 November 2017

    Thursday November 16th, 2017

    STRENGTH:
    Super Slows
    Back Squat
    Push-up

    WOD:
    3 Rounds for Time
    10 Squat Cleans (135/95#)
    20 Lateral Box Jumps (24/20")
    50m Side Shuffle

    ACCESSORY:
    EMOM 5:00
    15 Wallballs
    2 Min Rest, then
    EMOM 5:00
    3 Ring Muscle Ups

  • 17 November 2017

    Friday November 17th, 2017

    STRENGTH:
    Max DB Bench Press
    then
    Max DB Tricep Rollback

    WOD:
    "Fran" +
    21-15-9
    Thrusters (95/65#)
    Pullups
    *20 Calorie Airdyne In Between Rounds*

    ACCESSORY:
    Deadstop Front Squat - Work up to 3x3
    OR/+
    5 Rounds
    15 Dips
    15 GHDSU

  • November Announcements

    Month of November - 5 year Anniversary
    * All month, prizes, events, special weekly WODs, giveaways! Come join in on the festivities! 

    November 1st - Bootcamp Starts!
    *November Special, bring a friend and get free bootcamp! 1+1= 2 FREE Bootcamps!

    November 11 - Swim Wod 7am

    November 18 - Lets Skate Community Outing
    *Skagit Skate from 1-5pm, bring a friend of any skill level and lets have some fun!

    November 23rd - Turkey Day WOD
    *Happy Thanksgiving, need to work up an appetite for the big meal?! This is the place.
    *Gym Hours are --> 9-11am

    November 24th - Short Hours
    *Gym Hours are --> 8:30-12pm

  • 6 November 2017

    Monday November 6th, 2017

    STRENGTH:
    Front Squat
    (70%/5)x3

    WOD:
    3 Rounds of:
    20/17 Calorie Row
    15 Thrusters (95/65#)

    ACCESSORY:
    5 Rounds of:
    5 Ring Muscle Ups
    400m Run
    OR/+
    Muscle Up Practice Complex - 5 sets of 4. Explained in caption. 

  • 7 November 2017

    Tuesday November 7th, 2017

    STRENGTH:
    Snatch
    EMOM every 2:00
    60%/2
    65%/2
    70%/2
    (75%/1)x5

    WOD:
    AMRAP 15:00
    50 Double Unders
    25/18 Calorie Bike
    15 Dumbbell Hang Squat Cleans (50/35#)

    ACCESSORY:
    5 Rounds of:
    10 OHS
    15 GHDSU

  • 8 November 2017

    Wednesday November 8th, 2017

    STRENGTH:
    Bench Press 9x3
    *Looking for a heavy 3-rep top set*

    WOD:
    AMRAP 9:00
    9 Chest-to-Bar Pullups
    9 Box Jumps
    9 HSPU

    ACCESSORY:
    5 Rounds of:
    10 Wallballs
    3 Rope Climbs
    OR/+
    Incline DB Bench Press 3x15
    Crossover Chest Fly - 3x15

  • 9 November 2017

    Thursday November 9th, 2017

    STRENGTH:
    Super Slow
    Back Squat
    Push-up

    WOD:
    AMRAP 14:00
    6 Power Cleans (155/105#)
    9 Front Squats (155/105#)
    12 Burpee Ball Over (30/20")

    ACCESSORY:
    5 Rounds of :
    12 Deadlifts
    12 T2B
    OR/+
    Romanian Deadlift / BB Good Morning 3x12
    Single Leg KB Deadlift 2x10 Each Leg

  • 10 November 2017

    Friday November 10th, 2017

    STRENGTH:
    Every 4:00 for 12:00
    3 Sets of:
    4 Strict Pullups
    4 Kipping Pullups
    4 Kipping C2B Pullups

    WOD:
    AMRAP 5:00
    50/35 Calorie Row
    Max Man Makers (40/25#)
    Rest 5:00
    AMRAP 5:00
    35/25 Calorie Row
    Max Man Makers (45/30#)
    Rest 5:00
    AMRAP 5:00
    20/15 Calorie Row
    Max Man Makers (50/35#)

    ACCESSORY:
    3 Rounds of :
    10 Dips
    10 Barbell Overhead Walking Lunge
    OR/+
    Strict Press 4x10
    DB Seated Strict Press 2x15

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